Water Fitness Activities

• Doing water activities creates a healthy lifestyle. Steve Cole/Lifesize/Getty Images

  Water fitness gives a cardiovascular workout, builds muscular strength and helps with flexibility, according to the American Council on Exercise. Water exercise is perfect for people with back problems or arthritis, because it is unlikely to leave you with injury or sore muscles. Try a few water activities for your next water fitness workout.

Treading Water

• In the deep end of the swimming pool, tread water. Make a circle with your cupped hands to keep you afloat, while lifting your left and right leg out. Point your toes and lift your left leg straight out and switch with the right leg. Switch legs quickly and move hands fast to keep your head above water. This exercise will target your arms, chest, butt, hamstrings, abs and back. Continue for 30 seconds, making sure to squeeze your quad and glute muscles while moving your legs.

Otter Roll

• You will need a medium-sized beach ball for this water exercise. Hold the ball to your chest and extend your legs out, pointing your toes. Drive your right shoulder into the water and roll around the beach ball. If you do not want to go under the water, just rock back and forth from side to side on the ball. This exercise targets your legs, butt, back and abs. Do this exercise for 30 seconds and alternate the direction of the roll each time.

Water Marching

• Stand in water that is up to your neck for this exercise. Begin marching in the water by taking large strides and stretching your limbs as far as you can. The water creates resistance, which targets your arms, legs and back. Do this exercise for at least two minutes or until it leaves you a little breathless.

Ball Lever

• Float in the water on your stomach with a beach ball in your hands stretched out in front of you. Keep your arms straight and pull the ball underneath you. Do this as fast as you can all the way to your thighs. Bend your elbows and return the ball to starting position. Do this for at least 30 seconds. When the ball goes under the water, it will push you out of the water so you can take a breath. Beginners can keep their heads above water the entire time if needed. Keep your arms and legs as straight as possible while doing this exercise.