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Exercising in a pool allows you to stay cool during the hot months and to work out without injuring your joints. Swimming provides effective aerobic, flexibility and strengthening exercise, even to individuals with arthritis, obesity or mobility problems. A swim board adds variety to your water aerobics. The board may be especially helpful if you don't swim well. Check with your physician before beginning any exercise program.
Warm Up and Cool Down
You have various options for the three- to five-minute warmup and cool-down phases when you use a swim board. You can rest your hands on the board for buoyancy as you slowly tread water. Alternatively, sit on the swim board and kick your feet as you wave your arms in the water to maintain balance and warm your muscles.
Upper Body Exercise
Employ the swim board to add resistance to your water aerobics. For example, hold the board in front of your body and push it forward through the water, then pull it back to your body. Alternately, hold the board vertically against your chest and thrust it up and down in the water. If you hold the swim board upright in one hand with the top of the board above the water, you can extend your arm out to the side and pull the board back to your chest before switching the board to the other hand. Begin with five to 10 repetitions if you are just beginning, increasing the number as you get stronger.
Lower Body Exercise
To work only your lower body, lie with your upper body on the swim board as you kick your feet in the water. Alternately, hold the side of the pool, with the board under your feet. Bend your knees, allowing the board to bring your feet close to the surface before pushing it back down with your legs. For a third option, place your hands on the swim board as you march through the water, lifting your knees high and only touching the bottom of the pool with your toes. Start with five to 10 repetitions and increase as you have the capability.
Full Body Exercise
You can work your full body by combining upper body exercises with walking or jogging in shoulder-deep water. If you don't swim well, lie on the swim board and paddle with your hands as you kick your feet. Alternately, move your arms and maintain your balance as you stand on the swim board, bending your knees to allow the board to rise and then pushing it back down. Start with five to 10 repetitions and increase as you are able.