What should be included in a warm-up for an aquatic exercise class?

Including dynamic movements and gentle stretching of major muscle groups in a warm-up for an aquatic exercise class is essential for preparing participants both physically and mentally for the workout ahead. This approach increases blood flow to the muscles, enhances flexibility, and helps to gradually elevate the heart rate.

Dynamic movements—such as arm circles, leg swings, or gentle twists—are particularly beneficial in an aquatic environment, as they allow for a range of motion while minimizing the risk of injury. Gentle stretching, often done in the water, can alleviate stiffness in the muscles and joints, which is particularly important for individuals with arthritis. This combined focus ensures participants are adequately prepared for more vigorous activity, enhancing both performance and safety during the class.

In contrast, high-intensity cardio workouts would be inappropriate during a warm-up, as they do not allow the body to gradually adjust to the demands of exercise. Static stretches held for prolonged periods are better suited for cooldowns rather than warm-ups, as they do not facilitate the dynamic readiness needed before physical activity. Similarly, passive movements without engagement do not contribute to actively preparing the body, as they provide minimal benefit in terms of muscle activation or increasing heart rate.