Aqua Aerobics: What It Is, Who It Suits and What a Class Is Like

If the idea of a workout makes your knees ache before you’ve even started, aqua aerobics might be the class you’ve been looking for. You get a proper session, your heart rate goes up and your muscles work, but the water takes most of the strain off your joints. And in Dubai, where outdoor exercise is hard going for half the year, a cool pool is a pretty good place to train.

Here’s what aqua aerobics actually involves, who it’s good for, and what to expect from your first class.

What is aqua aerobics?

Aqua aerobics, also called aqua fitness or water aerobics, is a group exercise class held in a pool. An instructor leads from the poolside while the group follows along in the water, usually to music.

A typical class combines three things. There is cardio like jogging on the spot, jumping and fast kicks. There’s strength work using the resistance of the water and light equipment such as foam dumbbells and pool noodles. And there’s stretching, usually at the beginning and end. It’s the same blend you’d get in a studio aerobics class, just slowed down and cushioned by the water.

Why exercise in water?

Two things make water different from the gym floor.

The first is buoyancy. Water supports part of your body weight, so every jump and step lands softly. That’s why aqua aerobics feels kind to knees, hips and backs, and why it’s often recommended for people who find running or high-impact classes painful.

The second is opposition. Water is much thicker than air so each arm sweep and leg kick has to push on it. You don’t need to use heavy weights to feel the muscles working. And the faster you go , the more the water pushes back . So a class can be easy for one person , and difficult for the person next to them.

There’s also the simple fact that you don’t overheat. In a temperature-controlled pool, you can work hard without the sweaty, sticky feeling of a studio class, which many people find makes exercise easier to stick with.

Who is aqua aerobics good for?

Pretty much anyone, which is part of its appeal. It tends to suit you well if you:

• Have stiff or sore joints and want exercise that doesn’t hurt
• Are coming back to exercise after a long break
• Are carrying extra weight and find land-based cardio hard on your body
• Are older and want to keep strong, mobile and steady on your feet
• Enjoy group classes but want something lower-impact than HIIT or step
• Lift weights or run, and want an easy cross-training session between harder days

Many people also choose water exercise during pregnancy, as it takes the weight off. If you’re pregnant, have a heart or breathing condition, or are recovering from surgery or injury, check with your doctor before you start.

Do you need to be able to swim?

Usually not. Most aqua aerobics classes take place in water around chest height, where you can stand with your feet on the floor. You’ll be walking, jogging and jumping in the water, not swimming laps.

That said, it’s worth checking the pool depth for the class you’re joining and letting the instructor know if you’re nervous in water. If you’d like to build up your confidence first, a few swimming lessons can help a lot.

Is aqua aerobics a good workout?

It can be, and that surprises a lot of people. Because you control how hard you push against the water, an aqua class can be as gentle or as demanding as you make it. Regular sessions can help with cardiovascular fitness, muscle strength, flexibility, balance and coordination.

If weight loss is your goal, aqua aerobics helps as part of an active week, alongside sensible eating. The big advantage is that it’s easy on your body, so you can keep going week after week without the aches that make people quit.

What happens in your first class?

Most classes follow the same rhythm. You’ll start with a gentle warm-up, walking through the water and loosening your shoulders and hips. Then the pace picks up: jogging on the spot, jumping jacks, kicks and arm movements, often to music. Partway through, the instructor may hand out foam dumbbells or noodles for some strength work. The class finishes with slower movements and stretching.

Don’t worry about keeping up perfectly. Nobody can see your legs under the water, and the instructor will show easier and harder versions of each move.

What to bring: swimwear you can move freely in, a towel, flip-flops, a swim cap if you have long hair, and a water bottle. You still sweat in the pool; you just don’t notice it.

Aqua fitness at Zarya Wellness Health Club, Al Qusais

At Zarya Wellness Health Club on Damascus Street, our aqua fitness classes are open to men, women and seniors, and beginners are welcome. Sessions take place in a temperature-controlled pool and combine cardio, stretching and strength work, with water jogging, kicks, jumps and resistance exercises using water dumbbells and pool noodles.

You can join an instructor-led group session or book individual sessions. Our pools are open every day from 6:30am to 11:30pm. You’ll find more about the family pool and the ladies-only pool on our facilities pages.

You can book a free trial before you sign up. Bring your swimwear, a towel and your Emirates ID, and ask about class times when you book.

When you’re finished, our guide to muscle recovery after a workout covers what to do next. Ladies who’d like to get more confident in the water first can read what to expect from a first ladies-only swimming lesson.

Want to give it a try? Book a free trial on WhatsApp.