Water-based exercises
Ngā kori tinana ā-wai
Water-based exercises are a great way to help you get better from an injury or live with a long-term condition. They are also a great way to start to be more active.
Exercises you find difficult to do on land are easier in water due to buoyancy, which makes you float, and other water properties.
Water-based exercises are similar to hydrotherapy. Hydrotherapy is when a physiotherapist gives you exercises in specially designed pools of a certain depth and temperature. But you can do the exercises in the four sheets on this page yourself, in any pool.
The exercises can help with pain reduction, joint mobility and overall fitness. They can also make you feel happier and make it easier to do everyday activities.
If you have an unstable health condition, talk to your general practice team before starting the exercises.
Where to do water-based exercises
You can print the exercise sheets and do the exercises in your own pool or at a public pool.
Do not go to a public pool if:
- you have had a gastro (tummy) bug within the past 10 days.
- you have any open wounds.
When you arrive at the pool, tell the lifeguard you are there to do the water-based exercises. They will show you where it is safest to do them.
Cost
It costs the same to do these exercises at a public pool as normal use of the pool. You can get a discounted rate by buying a concession card.
If you have a disability, you might be eligible for the Christchurch City Council Hāpai Access Card. The card gives a discounted entry to Canterbury-region pools and facilities. Find if you are eligible via the council website.
Written by HealthInfo clinical advisers. Last reviewed February 2024.
Sources
The information in this section comes from the following sources, some of which may be clinically complex or not available to the general public
Healthify He Puna Wairoa – Everyday exercise. Retrieved February 2020.
Ministry of Health – Eating and activity guidelines (https://www.health.govt.nz/our-work/eating-and-activity-guidelines). Retrieved February 2020.
Ministry of Health – Guidelines on Physical Activity for Older People (aged 65 years and over) (https://www.health.govt.nz/publication/guidelines-physical-activity-older-people-aged-65-years-and-over). Retrieved February 2020.
Ministry of Health – Physical Activity Guidelines for Children and Young People (https://www.health.govt.nz/system/files/documents/pages/physical-activity-guidelines-for-children-and-young-people-may17.pdf). Retrieved February 2020.
Image and embedded video sources
How to live an active lifestyle video from Whats Up Dude on YouTube.
Image of a couple walking a dog on a beach from Shutterstock (image ID 371080439). August 2017.
Image of a family walking in a park provided by Active Canterbury. May 2020.
Image of a man walking a dog from Shutterstock (image ID 381803392). February 2020.
Image of a person's legs walking up some steps from Shutterstock (image ID 753613000). February 2020.
Image of an elderly man standing near a chair and holding a weight provided by the Canterbury Clinical Network. May 2020.
Image of an older lady enjoying water exercises from Shutterstock (image ID 153635894). October 2019.
Image of people in a physical activity class provided by the Be Active Programme, Te Whatu Ora Waitaha. September 2015.
Image of young and older people on bicycles from Shutterstock (image ID 255849304) March 2022.
Rise & Recharge app video from Baker Heart and Diabetes Institute on YouTube.
What happens inside your body video from the British Heart Foundation on YouTube.
Page reference: 658712
Review key: HIKEA-53695
