Workouts in the water take pressure off your muscles, bones and joints, provide natural resistance and can improve heart health, reduce stress, and provide other benefits.

Minneapolis resident and Blue Cross and Blue Shield member Jeanne LaBore, 67, can attest to both the physical and mental benefits of exercising in a lake or pool. A self-described “outdoor gal” and past triathlon competitor, LaBore can be found plying area lakes throughout the summer. She continues her aquatic activity at indoor pools when the temperatures dip.

“I’ve learned to just enjoy the meditative quality of it,” says LaBore, a self-taught swimmer who gets in the lake or pool at least a couple of times each week. “I feel so good after I’ve swam for a half hour or so. Even if I don’t feel like it, I’ll get myself to the pool and swim and be glad I did it.”

LaBore primarily swims laps freestyle and will occasionally use fins to prepare for snorkeling vacations. But there are a wide range of simple exercises anyone can do in the water.

Editor's note: Read Jean Labore's story about how she went from being a self-described couch potato to a tri-athlete in this blog post. 

Simple water exercises

Try the suggestions at the below from the Mayo Clinic.

Swimming isn't the only activity you can do in the water. Here are a couple of other simple pool exercises to get your feet wet.

Water walking

 In waist-deep water, walk across the pool swinging your arms like you would normally on land. Avoid walking on tiptoes and keep your back straight.

Hand webs arm exercise

While wearing hand webs in waist deep water, place your arms down and your palms forward, with your elbows close to your body. Raise your forearms to the level of the water keeping your wrists straight, then switch direction and push down. Repeat 12 to 15 times or until fatigued.

Water noodle leg exercise

Tie a water noodle into a knot around your foot or water shoe. Stand with your back to the side of the pool in waist-high water, placing your arms on the edge of the pool for stability. Straighten your leg in front of you, and then flex your knee to about a 90-degree position.

More water exercises

Visit the Healthy Lifestyle section on mayoclinic.org to get a full list of aquatic exercises.

Editor’s note: The full version of this article first appeared in the Fall 2017 edition of thrive., a healthy living newsletter for Blue Cross Medicare members. The full issue, along with past issues, is available at bluecrossmn.com/PlatinumBluethrive.