What is aqua fitness?  

Aqua fitness – sometimes called water aerobics or aqua aerobics – is a form of exercise performed in a swimming pool. It typically involves a mix of cardio, strength and balance movements, all done in the water. Classes are usually led by a qualified instructor and run for between 30 and 60 minutes.  

When you exercise in water, your body is buoyed by natural resistance. Aquatic exercise can reduce the body’s effective weight by up to 90%, meaning the pool environment places far less stress on joints while still providing constant resistance to work against.    

This is what makes aqua fitness so different from land-based exercise. You can move your whole body, work up a sweat and challenge your muscles, without putting wear and tear on your knees, hips or lower back. 

 

The physical benefits  

A 2024 study published in the Journal Sports assessed the impact of a 12-week aqua fitness program on women aged 60 and over, measuring improvements in lower and upper limb muscle strength, flexibility, dynamic balance, agility and endurance. The results showed that water-based exercise provides real, measurable improvements in all these areas.  

For people managing joint pain, aqua fitness isn’t just a gentler option, it can actively reduce discomfort and improve mobility.  

Research also shows that aquatic exercise programs are at least as effective as land-based programs for improving older adults’ health and wellbeing, with water-based programs offering the added benefit of lower impact forces and a reduced risk of falls. 

 

The mental health benefits  

A water-based exercise study in older adults found that participation can improve quality of life, mood, depression, anxiety and tension. These benefits are feasible for both healthy older adults and those managing chronic conditions.  

Group classes add another layer. Training sessions in an aquatic environment are typically performed in groups, which provides meaningful social interaction for older participants. For many people, the class itself becomes part of their social week.  

 

Is aqua fitness safe for beginners?  

Yes. Aqua fitness is suitable for most fitness levels, including complete beginners. Because the fear of falling is removed in the water, participants can focus more fully on their movement.  

If you have a health condition or haven’t exercised in a while, it’s always a good idea to check with your GP before starting a new fitness program. A good aqua fitness instructor will also be able to adapt exercises to suit your needs. 

 

Frequently asked questions  

Do I need to know how to swim?  

No. Aqua fitness classes are held in the shallow end of the pool, and your feet stay on the ground throughout.  

What do I need to bring?  

A swimsuit, towel, and water shoes if you have them (though these are optional). Some people also wear a rash vest for extra comfort.  

Is it a good workout if I’m reasonably fit?  

Absolutely. The water provides constant resistance, which means you can increase intensity by moving faster or with wider movements.  

What if I have arthritis or joint pain?  

Aqua fitness is one of the most recommended exercise options for people with arthritis. The water supports your joints while you move, which means you can exercise with less pain and more freedom.  

 

Where to try aqua fitness in Sydney’s Eastern Suburbs  

Woollahra Life! has just launched a brand-new Aqua Fitness class. The class runs every Thursday from 12pm to 12:45pm at Level B, 100 New South Head Road, Edgecliff, and is designed for adults 50+.  

To find out more or to book your spot, visit https://holdsworth.org.au/partnerships/woollahralife or call 1300 882 962.  

Woollahra Life! also offers a full program of activities, including chair yoga, strength and balance, yoga, art, western mahjong and more.