Just keep swimming: Aquatics classes a great way to exercise, make friends

Think July is too hot to exercise? Not if you're in the pool! Avoid exercise because it hurts your joints? Again, not if you're in the pool!

A variety of pool fitness classes are available in Cape Girardeau, and you don't even have to know how to swim to participate.

"You can do almost all exercise classes while holding onto the side of the pool, and you don't even have to get your hair wet," says Amy Moeckel, aquatic lead at HealthPoint Fitness in Cape Girardeau. "A lot of people think if they can't swim, they can't get in the water," but all will be fine if they're monitored by a swim instructor or lifeguard, she says.

HealthPoint's Slow and Steady aquatics class runs five days a week for people with arthritis or recovering from joint replacements, Moeckel says. The class is held in the warm-water pool, which she says is good for arthritis and flexibility. Higher-level classes in the cool-water pool include H2O Challenge, Aqua Fun Addicts and Kick it Up.

Pat Grebe leads a Swimnastics class at Central Municipal Pool. (Glenn Landberg photo)

"Just standing in the water improves circulation. It helps the blood pump from the feet all the way up to the heart and back down to the feet. That's probably the biggest benefit," Moeckel says.

An added benefit is that air in the pool area is warm and moist, which helps people with asthma, COPD or other breathing problems, she says.

Moeckel describes the swimming pool as a "huge weight machine," noting that water is 15 times more resistant than air. And since you're using the water to work your muscles rather than lifting weights, you really can't overdo it or hurt yourself.

"You can basically take any exercise you do on land and bring it to the pool, and if you want to increase resistance or cardio, you can jump with it more. Traveling (in the water) also adds more resistance," she says.

Fitness Plus offers an arthritis aquatics class three days a week at varying times, along with a deep-water version twice a week, which incorporates more cardiovascular exercises. Higher-energy water aerobics are available for those who don't have arthritis or simply want more of a challenge.

Participants use the wall for a kicking exercise during a Swimnastics class at Central Municipal Pool. (Glenn Landberg)

"The water is great for anybody because it reduces stress on the joints, and you get more range of motion in the water that you're not able to do outside of the water. It takes stress off the joints so you can move more freely and without aches and pains," says Shelly Gerard, a health promotion specialist at Fitness Plus.

Pat Grebe leads participants in an exercise during a Swimnastics class at Central Municipal Pool. (Glenn Landberg)

Guests do not need to be members of the gym to participate in the arthritis aquatics classes, Gerard says. Instead, they can pay a monthly fee of $39 for the classes, and can also use the hot tub or steam room afterward.

Pat Grebe has been teaching Swimnastics classes for 21 years at Central Municipal Pool, aka "the Bubble," and the classes were her exercise of choice even before that.

"It's not swimming, really; it's being in chest-high water and doing exercises," she says. "A lot of seniors who are arthritic or not used to exercise come to this class."

The hourlong classes are held year-round at 9:30 a.m. and 11 a.m. Mondays, Wendesdays and Fridays. They start with simple movements, such as walking back and forth across the pool, and then escalate to include aerobics, leg exercises, arm workouts and more. The exercises are designed to work on balance, strength and range of motion, Grebe says.

"The biggest plus is their doctors endorsing it, and there are also a lot of friendships made and built in the class," she adds. "Some don't enjoy exercise, per se, but they enjoy the movement through the water. I like to say the exercise part sneaks up on you."

Students can attend their first Swimnastics class for free; after that, they can purchase a punch card from the Cape Girardeau Parks and Recreation Department. The cost for city residents is $17 for 12 punches; for nonresidents, the cost is $21.

Grebe admits that she doesn't like exercise, but she enjoys being in the water, making Swimnastics a good choice for others who avoid workouts.

"If I have to do exercise, and of course we all do, this is the best way for me to get my exercise in. Plus, I've made so many friends there," she says.

10 ways to get fit in the pool

1. Swim laps.

2. Walk from one side of the pool to the other, then walk back.

3. Switch up the walk by going sideways, backward or as if you're cross-country skiing.

4. Stand with your back to the side of the pool and rest your arms on the edge for balance. Lift your knees up to your chest, then move them from side to side.

5. Start in the same position as No. 4, but lift your legs straight out in front of you, parallel to the pool floor, and move them from side to side.

6. Do jumping jacks.

7. Lift your leg to the front or side and move it in a figure-eight patter. Repeat with the other leg.

8. Exercise your arms and legs by using pool noodles or empty milk cartons with the lids on, then pressing down into the water.

9. Jog in place.

10.Hold onto the side of the pool, stretch out your legs and kick.