Aqua Aerobics for Single Parents: Easy on Joints

If your knees grumble on the stairs, your back aches from carrying a toddler, and you are too tired for anything that involves jumping, the pool might be your best friend. Aqua aerobics for single parents is one of the most underrated options I know. It is joint-friendly, it is sociable without being intimidating, and with a bit of planning you can line it up with your kids’ swimming time so nobody needs a babysitter.

I coach mostly on dry land in Archway, but I regularly point tired, achy parents towards the water as a way back into exercise. Here is what to expect and how to make it work when you are doing everything on your own.

Why water is so kind to tired bodies

Water holds you up. Standing in chest-deep water, much of your body weight is supported, so your knees, hips and back take far less pounding than on a pavement or a gym floor. At the same time, water pushes back against every movement in every direction. Swing your arm through it and you feel resistance going forward and coming back. That means you are working muscles and raising your heart rate while your joints get an easier ride.

That is why the NHS lists swimming and water-based exercise among the helpful options for people with sore joints on its osteoarthritis treatment page. If you have a joint condition, an injury or any medical issue, check with your GP or physio first, but for many people the pool is a gentle and effective place to start.

What an aqua aerobics session is actually like

If you have never been, it can feel daunting. It is honestly very relaxed. A typical session looks like this:

• Length: usually 30 to 45 minutes.
• Where: the shallow end or a learner pool, standing in roughly waist to chest-deep water. You do not need to be a strong swimmer for most classes, but tell the instructor if you are not confident in water.
• Who: a real mix. Older regulars, people recovering from injury, pregnant women, and more and more parents.
• Music and moves: an instructor on the poolside leads moves like jogging on the spot, star jumps, knee lifts, arm sweeps and sometimes floats or foam dumbbells.
• Effort: you choose it. Make bigger, faster movements and it is surprisingly hard. Keep them small and it is gentle.

Your local leisure centre will list its classes online. In Archway, start with the Archway pool page and check the current timetable, since class times change through the year.

Aqua aerobics for single parents: lining it up with kids’ swim time

This is where it gets clever. Many solo parents already spend an hour a week sitting in a hot, damp spectator area watching a swimming lesson. A few ways to turn that hour into your workout:

1. Look for overlapping times. Some centres run adult classes or lane swimming at the same time as children’s lessons. If your child is old enough to be in a lesson without you on poolside, you may be able to book a class at the same time. Always check the centre’s rules on who must supervise children, as these vary by age.
2. Family swim, then your turn. Do a family swim session together, then on another day go solo while the kids are with family or at a club.
3. Do your own “aqua” in a family swim. If your kids are confident and in your eyeline, you can do water jogging and arm sweeps nearby in the shallow end. More on that below.
4. Use dry land too. If the times never line up, my post on a workout during kids’ swimming lessons gives you a routine for the side of the pool.

A 15-minute DIY water workout

Stand in waist to chest-deep water. Do each move for 45 seconds, rest 15 seconds, and go through the list twice.

1. Water jog. Jog on the spot, arms pumping under the water.
2. Wide arm sweeps. Arms out to the sides just under the surface, sweep them together in front of you and back. Keep the movement big.
3. Knee lifts. Bring alternate knees towards your chest, standing tall.
4. Side steps. Step sideways along the wall, five steps each way.
5. Pool-edge push-ups. Hands on the edge, walk your feet back slightly and lower your chest towards the wall, then push away.
6. Leg swings. Holding the wall, swing one leg forward and back, then switch.
7. Star jumps. Gentle and springy. The water cushions the landing.

Then cool down with a slow walk across the shallow end and a few easy breaths.

A note on pregnancy and postnatal recovery

Many women find water exercise comfortable in pregnancy, but check with your midwife or GP first. After birth, you will usually need to wait until your postnatal check (around 6 to 8 weeks) and until any bleeding has stopped, and longer after a C-section, before swimming. The NHS page on your 6-week postnatal check is a good place to start.

Where a bootcamp class fits

The pool is brilliant for joints and for confidence. What it is less good at is building strong bones and muscles under real load, because the water is doing some of the work for you. That is why I like the pool plus one or two strength sessions a week. In my classes we do squats, carries, presses and rows with weights that suit you, and every exercise has an easier and harder option, so achy joints are not a barrier. My post on exercising with joint pain explains how I adapt things. If you would rather stay in the water, read my guide to swimming for single parents, and for the bigger picture see my hub on single parent fitness.

FAQs

Is aqua aerobics a good workout?

Yes, if you put effort in. Big, fast movements against the water raise your heart rate and work your muscles. It is gentler on your joints than many land classes, which makes it easier to stick with.

Do I need to be able to swim?

For most shallow-water classes you do not need to swim, but you should be comfortable in water and let the instructor know if you are nervous. Deep-water classes are different and usually need you to be a confident swimmer.

What should I wear?

A comfortable swimsuit you can move in. Some people wear aqua shoes for grip on the pool floor. Bring a water bottle, because you still sweat in the pool.

Is aqua aerobics good if I have arthritis?

Many people with arthritis find it helpful because the water supports their joints. Speak to your GP or physio first so they can advise what is right for your joints.

Book your first class

When you are ready to add some strength on dry land, SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, max 10 people and £15 a class, and every exercise can be made easier. Book your £15 class here or call or WhatsApp me on 07301 512215. If an injury or sore joints are holding you back, have a look at my injury-safe personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.