By Emily Jensen, PTA
Summer is here, and that means long, sunny days by the lake. While lounging on a dock or floating in an inner tube is a perfect way to unwind, the lake also offers a fun and refreshing way to stay active. Aquatic exercises are easy on the joints, effective for building strength and endurance, and—best of all—they don’t feel like a workout when you’re immersed in nature!
Whether you’re looking to maintain your fitness routine while vacationing or simply want to feel energized before your next s’mores session, here are 10 low-impact aquatic exercises to try the next time you find yourself at the lake!
Tip: Wear water shoes to protect your feet from rocks or debris.
Here’s the 10 aquatic exercises to try this summer while relaxing at the lake:
1. Water Walking
Walk through waist- to chest-deep water along the shoreline or near a dock. The water provides resistance that challenges your muscles more than walking on land—without the impact on your joints.Try alternating between high knees and regular steps for an added cardio boost.
Bonus: Try walking backward for an added challenge!
2. Lake Treading Intervals
Head out into deeper water and tread for 30 seconds to 1 minute, rest for 30 seconds, and repeat. This builds cardiovascular endurance and targets the whole body!
Variation: Not a confident swimmer? Find a water depth that you can comfortably stand in and use a noodle under your arms. Lift your feet and start treading!
3. Squats
Stand in waist-to-chest-deep water, feet shoulder-width apart, and squat down as if sitting in a chair. Push up slowly. The water adds resistance without stressing your knees.
Want a challenge: Try holding a kickboard in front of you and pressing forward while squatting, now you are working your whole body!
4. Aqua Jumping Jacks
Stand in waist-deep water and do jumping jacks just as you would on land. The water adds resistance while reducing joint strain, making it a perfect full-body cardio move.
Bonus: Challenge your friends and family and get everyone jumping!
5. Sideways Leg Lifts
Stand in waist-deep water near the dock or shoreline for support. Slowly lift one leg out to the side, pause, and return. This targets your outer thighs, hips, and core.
Bonus: Add a noodle under your foot for extra resistance and challenge!
6. Paddle Pushes
Grab a kayak or canoe paddle. In waist-deep water, push it through the water from side to side, engaging your core and shoulders.
Challenge: Squat slightly while pushing to activate your glutes and legs.
7. Flutter Kicks
Hold onto a floating device, such as a kickboard, noodle, or the dock and extend your legs behind you. Perform rapid, small flutter kicks to target your core, glutes, and legs.
Time it: Go for 30 seconds on, 15 seconds off, and repeat. How long can you kick?
8. Side-Stepping
Take a wide step to the right with your right foot, then bring your left foot to meet it. Repeat 8–10 steps in one direction, staying low and controlled. Now reverse directions taking 8-10 steps starting with your left foot.
Add-ons: Hold a kickboard in front of you for added resistance.
9. Water Bicycle
Sit on a pool noodle like you are sitting on a chair or like you are sitting on a horse. Now mimic the motion of pedaling a bike. This is a great cardio move that also targets your abs and legs.
Variation: Try pedaling backward to activate different muscles
10. Balance Challenge
Standing on one leg can improve your balance and strengthen your legs. Lift one foot to see how long you can hold this position.
Bonus: Once you have mastered standing on one leg, add movement! Kick the lifted leg forward and backward to provide a greater challenge.
Final Thoughts
Exercising at the lake doesn’t mean missing out on relaxation—it’s a chance to enjoy the water in a whole new way! With just a little creativity, you can blend movement and mindfulness into your lakeside exercise routine. So next time you’re dipping your toes in or floating under the sun, try mixing in a few of these aquatic exercises. Your body—and your stress levels—will thank you.
Stay safe, stay hydrated, and enjoy every splash this summer!
