With plenty of summer left, over the next several weeks, many of us will find ourselves at our cottages, the cottages of friends or family or perhaps enjoying the patio around the pool in the backyard.

Lakes and pools are an ideal way to stay active and fit during your holiday time. What a great feeling to jump into refreshing water on a hot day!

Training in water offers multidirectional resistance. You receive the benefits of resistance training and cardio at the same time. Ultimately this makes for a very time efficient workout. The other bonus to working out in water is no impact, which means no stress on the joints. For this reason exercising in water is ideal for people with Arthritis and Fibromyalgia.

Before jumping into the water, you should do some dynamic stretching to limber up your shoulders, hips and legs. Do arm and leg circles for 15- 30 seconds on each arm and leg switching direction inbetween. This movement not only warms up the muscles but also promotes the production of synovial fluid which lubricates the joints.

To exercise in water you should stand at approximately shoulder height or if you prefer deep water, use a floation belt. The “pool noodle” is also a great floatation device. Wrap is around your waist and hold in place or position it between your legs or sit on it as though it were a chair. Working in deep water requires us to use our abdominal muscles more as stabilizers.

In shallow water, pick a spot and run to it and then turn back. Stand still and with a straight leg, raise it in front of you one at a time. Repeat to the back. Do at least 2 sets of 8-10 on each leg. For shoulders and arms stand with legs slightly apart for stability and arms straight out at the side, bring the arms across the front of your body and back to the starting position.

If you are using a floatation device in deep water try alternating scissors with your legs. Keep your legs straight and point your toes to engage all the muscles in your legs. For arms, use them in a similar fashion to treading water but keep them wider for an intense arm and shoulder workout.

You can do any combination of movements you choose. Try swiveling to use arms and legs, jumping jacks, skipping and just keep moving. Even dog paddle will do! Aim for 10-15 minutes in the water when starting and work up to 20 minutes – ˝ hour. Remember to always work within your comfort zone meaning you should be able to talk comfortably.

Don’t forget to hydrate and nourish your body after your workout. Stay away form sugar laden sport drinks and drink plenty of water. Nourish your body with protein (lean chicken, fish, cottage cheese) and a complex carbohydrate to replenish glycogen stores in the muscles. Summerfresh Brown Rice Edamame, Wheatberry, Wild Rice with cranberries and Seven Grain Salads are an ideal post workout snack.

So go ahead, take the plunge and enjoy the rest of the summer!