#1 Buoyancy – Reduced Impact

• Buoyancy reduces effects of gravity and lessens joint impact

• A body immersed to chest level bears around 25-35% of body weight

• A body immersed to neck level bears around 10% of body weight

• A body immersed to waist level bears around 50% of body weight

#2 Zero Gravity – Zero Impact

• Deep water fitness is more challenging because you expend more energy

staying afloat & vertical

• A zero gravity workout offers unique exercise opportunities

• Decompression of spine occurs in deep water

#3 Water Immersion – Improved Circulation

• Hydrostatic pressure – fluid pressure exerted equally on all surface areas

of a body at rest in any given depth

• Hydrostatic pressure also puts pressure on rib cage; simply breathing

immersed in water can improve respiratory function

• Immersion helps improve heart function – allowing for exercise at a

reduced heart rate. It also helps improve blood flow return to heart

Aquatic exercise is often recommended for people with circulatory issues

• This pressure helps circulate blood from the legs to the heart, reducing

feet and ankle swelling. A decrease in swelling may decrease joint

tenderness and increase range of motion

• Decrease in swelling helps to improve arthritic conditions

#4 Exercise in Water – Sleep Better

• Improvements in circulatory and respiratory function, as described above,

can translate into a more restful slumber

• Water temperature is much cooler than body temperature. Because of

this, heat dissipation through conduction and convection is facilitated,

lowering body core temperature

• Exercising in the water fatigues muscles and fatigued muscles require


• Exercise reduces stress

#5 Resisted Movement – Muscular Balance

• Viscosity – the friction of molecules makes water more viscous or

“thicker” than air

• Water is 784 times more dense than air and provides 12 times more

resistance than air

• Submerged movement is resisted in all directions – working muscles in


• Muscular imbalances are one of the biggest reasons joints, such as the

shoulder or the hip or the knee become compromised.

• Exercising in water helps improve joint integrity because you work

muscles all around the joint in submerged resistance

#6 Weight loss – Safe Exercise

• Research studies have shown that caloric expenditure in water is similar

to land

• 9.8 calories are burned per minute

• A typical 35-minute cardio session would burn 343 calories

• A 60-minute class would typically burn 400-500 calories

• Obese participants can exercise more safely in water due to buoyancy

#7 Enhanced Results – Functional Fitness

• Endurance: Reduced impact encourages harder & longer exercise


• Balance: Water’s viscosity provides support – enabling increased ROM

• Mobility: Exercising with bigger movements improves muscular strength

• Your body doesn’t have an expiration date

#8 More From Core – Spinal Health

• Aquatic Environment allow for vertical core training

• Properties of water & equipment allow changes in body position

• Vertical alignment with flotation belt allows for maximal core recruitment

• Safer environment to exercise in with an existing back injury

#9 Cross Training – Exercise Variability

• Change activities frequently

• Cross train and do water exercise a couple of days a week

• Run harder and jump higher

• Use all out force against the water’s resistance

• Try different activities and classes – HIIT, kickboxing or Pilates, yoga

#10 Feels Good – Exercise Adherence

• All life begins in water

• Enjoying exercises increases adherence

• Aquatic fitness is a sport

• Discover your inner athlete


Group fitness classes are offered to all members at the Santa Rosa Golf & Beach Club. Aqua Jogging- A music filled, self-paced workout that is good for your joints and your heart.  Bells and Bands- A class designed to strengthen and stretch your body, improving core stability and balance while building muscle tone. Aqua Rocks-  A low impact and high energy aqua exercise class using the waters natural resistance to help tone muscles. Also, Aqua Aerobics- a class that utilizes the water’s resistance and your buoyancy to make for a great low to moderate level aerobic workout encompassing all muscle groups.



  1. Aquatic Exercise Association. 2010. Aquatic Fitness Professional Manual, Sixth

Edition. Human Kinetics: Champagne, IL.

  1. U.S. Census Bureau. An Aging Population: The Older Population in the United

States. 2014. http://www.census.gov/prod/2014pubs/p25-1140.pdf

  1. AARP. Aging Population a Source of Growth; Not Drain. 2014.


  1. Aquatic Exercise Association. 2015. Benefits of Aquatic Exercise.



  1. Aquatic Exercise Association. Featured Research: How Many Calories? June



About Santa Rosa Golf & Beach Club

Santa Rosa Golf & Beach Club is the only member-owned golf course and private beach club on the coast – located on scenic Highway 30A in Santa Rosa Beach, Florida. Hugging the sugar-white sandy beaches of South Walton, the club spans across more than 85 acres providing members and their guests access to golf, dining, and more. The club boasts an 18 hole, par 72 championship golf course, a beautiful beach club with private pool and beach access, plus dining – including the club’s signature restaurant located directly on the Gulf of Mexico, Vue on 30a. Learn more at www.santarosaclub.com.