As the dog days of summer get hotter, think “aquatics,” or “water aerobics.”

In addition to beating the heat, water offers a gentle, yet challenging, way to combine strength and balance training—all the while reducing the strain on joints, fitness experts say.

"No matter what you're doing, you're automatically balancing and working opposite muscles,” says Carol Kennedy-Armbruster, a fitness expert at Indiana University who has taught water exercise classes for 27 years. "Balance training is easier because buoyancy assists the movement. We can do balance exercises throughout the whole workout because the water adds support, and we are in an upright functional position."

Benefits of aquatics

More than 10 million Americans are enrolled in aquatic exercise programs, an increase of six million since 1990, according to industry figures.

The exercises provide a low-intensity cardio workout, plus flexibility training because of the range of motion required for the moves. Additionally, aquatics can reduce the anxiety people feel about their bodies when they participate in regular aerobics or group exercise classes, fitness experts say.

Water aerobics are also very popular for those who are rehabbing from surgery or an injury. In fact, you can safely get the whole body in shape and also concentrate exercises on the injured part of the body to help speed up recovery.

What's more, fitness experts say, aqua aerobics are perfect for senior citizens to thwart the effects of arthritis and osteoporosis.

Reducing 'weight'

According to the American Council on Exercise, the buoyancy of water reduces your “weight” by almost 90 percent, which reduces your chances of injury and sore muscles because less stress is placed on the joints. The exercises are ideal for people who suffer pain from running, striding, kicking, leaping and dancing on pavement.

Find aquatics classes at local health clubs, city and county recreation departments, and YMCAs, but ensure the teachers are trained in aquatics and safety. What’s more, the exercise council says, look for classes that include:

•  a good warm up;

•  a period of cardiovascular and muscle conditioning that gradually increases and then decreases in intensity;

•  a cool down period, which includes flexibility exercises for the entire body.

“The pool is a fun place to feel like a kid again and get a great workout,” council experts say, on the organization’s Web site. “In fact, instead of feeling out of breath or exhausted, a water class can leave you feeling surprisingly calm, yet energetic. So, even if you're a dip-your-toe-in-the-water type of person, don't be afraid to take the plunge into water fitness.”

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