As water aerobics become increasingly popular, many local pools offer participants a regular program with an instructor. But there are other exercises you can do on your own if you can find a quiet corner of the pool. Always remember to breath normally and rest when you feel the need.
Warm up by walking, as far as the water depth allows, for five minutes up and down the black painted lines of the pool’s floor. Then stand with your hands in prayer position in front of your chest. Extend your arms overhead with palms pressed together. Check your posture – your back, neck and chin should be in a straight line. Shoulders should be down and back, with pelvis weight evenly distributed over both feet. Focus on squeezing your arms toward each other, trying to touch your ears with your inner arms. Hold for 3-5 breaths.
Next, try standing in chest-deep water with left side next to pool wall, holding the pool’s edge with left hand. Lift right leg 90 degrees. Move leg in 5-7 counterclockwise circles. Then rotate leg in 5-7 clockwise circles. Switch sides and repeat.
Now stand in waist-deep water with feet approximately 3-4 feet apart. Turn right foot 90 degrees to the right and left foot 30 degrees to the right while keeping hips squared forward. Bend right leg until shin is at a 90-degree angle to pool’s bottom. Right thigh should approach parallel position to pool’s bottom. Extend arms horizontally at shoulder level with palms facing downward and gaze at the middle finger of the right hand. Torso should remain centered over hips, vertical, and squared in the same direction as the hips. Hold for 3-5 breaths. Switch sides and repeat.
Lean back with your arms supporting yourself on the edge of the pool and, for a few minutes, pump your legs as if you were riding a bicycle.
Cool down by facing pool wall and grasping the edge of the pool with both hands a shoulder-width apart. Place feet against wall in a straddle position, beyond shoulder-width apart. Shift body weight to right, bending knee and keeping left leg extended. Hold for 3-5 breaths. Switch sides and repeat 5 times on each side.
Regular exercise is essential for good PCOS health because, in as little as two days of physical inactivity, your body’s efficient use of insulin may decrease. This reduction in insulin efficiency can, if neglected, result in the condition called Insulin Resistance and eventual obesity, which may lead to a variety of disorders. These include Polycystic Ovarian Syndrome (PCOS) a hormonal imbalance which is a leading cause of female infertility, and the cluster of Cardiovascular Diseases called Metabolic Syndrome or Syndrome X. Insulin Resistance is also an underlying cause of Pre-Diabetes, a reversible disorder which, if left unchecked, can lead to full-blown Type II Diabetes.