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Aqua Aerobics
Group exercise to music in a pool.
How to start
Book a beginner or gentle class at your local pool. The water supports your weight, so you do not need to swim.
How to progress
Move up to a more active class or use water weights as you get stronger. Two classes a week is a good target.
What the evidence says
Evidence: moderate
A 2026 meta-analysis of 12 randomised trials (1,057 people with overweight or obesity and knee or hip osteoarthritis) found that aquatic exercise gave small improvements in pain (standardised difference -0.36) and physical function (-0.33), though the certainty of the evidence was low. A 2026 review of trials in older people with high blood pressure also looked at aquatic exercise. Aqua aerobics is one type of water exercise, so the findings may not apply to every class.
Take care: The floor of the pool can be slippery. Wear water shoes if you need grip and let the instructor know about any health condition or pregnancy.
Sources
12-week starter plan
Start with a gentle class. The plan assumes two classes a week and one extra water session.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5.5 METs (Water aerobics at a moderate effort (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Stand in water at about chest depth for the best support.
- Move your arms in the water: they add a lot of resistance.
- Let the instructor know about any health problem.
Common mistakes
- Holding the pool edge for most of the class.
- Not drinking fluids because you do not feel sweaty.
- Working so hard you cannot keep going.
Kit and cost
Low cost Approximate UK prices.
- Class or pool fee (about £5 to £8 a class)
- A swimsuit and a towel
- Optional: water shoes and water weights
Frequently asked questions
Is aqua aerobics a good workout?
Yes. It builds strength and endurance with little impact. In trials, aquatic exercise gave small improvements in pain and function in people with knee or hip arthritis.
Do I need to swim?
No. Classes are held in shallow water.
Is it suitable if I have sore joints?
Many people find it comfortable because the water supports the body. Speak to a physiotherapist about your own condition.
Good for: Heart & fitness Joint-friendly Fun & social Rehab & recovery
Compare with similar options
| Aqua Aerobics | Stand-Up Paddleboarding | Aqua Jogging | Lap Swimming | |
|---|---|---|---|---|
| Typical session | 45 min × 2/wk | 60 min × 1/wk | 40 min × 3/wk | 40 min × 3/wk |
| Effort | ●●○○○ | ●●○○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Moderate cost | Low cost | Low cost |
| Equipment | No equipment | Specialist kit | Basic kit | Basic kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Some fitness | Any level |
| Evidence | moderate | limited | limited | moderate |