Low-Impact Water Activities to Ease Pain and Stay Cool in the Summer

Summer brings long, sunny days that practically beg us to be outdoors. But for people dealing with chronic pain, arthritis, or recovering from injuries, the rising temperatures and intense physical activity that often accompany summer fun can be more uncomfortable than enjoyable. Fortunately, there’s a perfect solution: low-impact water activities.

Combining the soothing properties of water with gentle movement, low-impact water activities offer relief for aching joints, improved mobility, and a chance to stay cool and active without putting strain on the body. Whether you’re managing physical limitations or simply looking for refreshing ways to beat the heat, here are some of the best water-based activities that are both therapeutic and fun.

Why Water? The Science Behind the Relief

Water has natural therapeutic qualities that make it ideal for low-impact exercise. Its buoyancy reduces the effects of gravity, decreasing stress on joints, bones, and muscles. This makes movement easier and safer, especially for those with arthritis, fibromyalgia, back pain, or recovering from surgery.

Additionally, the resistance water provides helps build strength and endurance without the need for weights. Cooler water temperatures can also help reduce inflammation and soothe sore muscles. In short, water-based exercise is a win-win: it supports the body while allowing for gentle, effective movement.

1. Water Walking or Jogging

Best For: Beginners, seniors, arthritis, knee or back pain.

Water walking is as simple as it sounds — walking in waist- to chest-deep water. The resistance of the water adds intensity while the buoyancy reduces impact, making it perfect for people who can’t handle land-based cardio.

Try walking forward, backward, or sideways, and incorporate arm movements for a full-body workout. For more of a challenge, jog in place or across the pool. You can also use water shoes or foam dumbbells for added resistance.

Benefits:

• Improves cardiovascular health 
• Increases muscle tone 
• Burns calories while being joint-friendly 

2. Aqua Aerobics

Best For: All fitness levels, especially those with joint pain or limited mobility.

Aqua aerobics classes are widely available at local pools, gyms, or community centers. These instructor-led workouts often include a mix of cardio, strength, and flexibility exercises using water’s natural resistance. Some classes are high-energy with music, while others are designed specifically for rehabilitation and pain relief.

You don’t need to be a strong swimmer to participate — most classes are held in shallow water.

Benefits:

• Builds endurance and strength 
• Boosts mood and energy levels 
• Provides social interaction in a supportive environment 

3. Swimming Laps at Your Own Pace

Best For: Those with moderate fitness levels or looking for a total-body workout.

Swimming remains one of the best low-impact exercises. Each stroke—freestyle, backstroke, breaststroke, or sidestroke—engages different muscles and provides excellent cardiovascular benefits without stressing the joints.

Even slow, relaxed swimming burns calories, improves flexibility, and soothes the nervous system. It’s ideal for those who need a self-paced workout that still delivers results.

Benefits:

• Enhances lung capacity and heart health 
• Strengthens core and major muscle groups 
• Promotes relaxation and stress relief 

4. Water Yoga or Aqua Tai Chi

Best For: Chronic pain, stress, arthritis, and those seeking balance and mindfulness.

Water yoga and aqua Tai Chi merge the meditative flow of traditional disciplines with the support of water. Poses and movements are adapted to be performed in shallow water, making balance easier and reducing the risk of falling. The result is a deeply calming, low-stress workout that also improves flexibility and muscle control.

These practices focus on breathing, alignment, and slow, intentional movement — great for people with fibromyalgia, chronic fatigue, or anyone recovering from injury.

Benefits:

• Enhances balance and coordination 
• Promotes mindfulness and relaxation 
• Gently improves flexibility and posture 

5. Water Cycling or Pool Biking

Best For: Cardio lovers with joint issues or those in physical therapy.

Water cycling is exactly what it sounds like — stationary bikes placed in a pool, usually submerged up to the waist or chest. This innovative workout combines the benefits of spinning with the soothing properties of water.

The resistance of water amplifies the workout without causing impact trauma to joints, making it perfect for people with hip or knee issues.

Benefits:

• Strengthens lower body and improves endurance 
• Great for cardiovascular conditioning 
• Easy on the joints with high calorie burn 

6. Stand-Up Paddleboarding (SUP)

Best For: Core strength, balance, and low-impact outdoor adventure.

Stand-up paddleboarding is a relaxing way to enjoy lakes, rivers, or calm ocean waters. While it may look intimidating, SUP can be as easy or intense as you want. Simply kneeling, sitting, or lying on the board while paddling is a gentle way to engage muscles.

Even standing and paddling slowly provides an excellent core workout, and the stability challenges help improve balance and posture. For those with pain that makes walking or running difficult, SUP offers an alternative way to stay active outdoors.

Benefits:

• Engages core, shoulders, and back 
• Enhances balance and stability 
• Calms the mind through rhythmic paddling and nature exposure 

7. Floatation-Based Relaxation

Best For: Chronic stress, anxiety, insomnia, fibromyalgia.

Sometimes, the best movement is stillness. Floating in water — whether in a pool, floatation tank, or calm natural body of water — can have powerful therapeutic effects. The sensation of weightlessness relieves pressure on the spine and joints, while the water’s hydrostatic pressure can calm the nervous system.

For those who experience chronic pain or anxiety, regular float sessions can complement physical activity with much-needed rest and recovery.

Benefits:

• Deep physical and mental relaxation 
• Reduces pain perception 
• Supports mindfulness and sleep quality 

Tips for Safe and Comfortable Water Workouts

To get the most out of your aquatic activities while protecting your body, keep the following in mind:

1. Choose the Right Water Temperature: Pools around 82–86°F are ideal for exercise. Warmer water (around 90°F) is better for arthritis and muscle relaxation. 
2. Stay Hydrated: You may not feel it, but water workouts still make you sweat. Keep a bottle nearby and take breaks as needed. 
3. Start Slow: Especially if you’re new to water activities or dealing with pain, begin with short sessions and increase duration gradually. 
4. Use Supportive Gear: Water shoes, flotation belts, noodles, or waterproof resistance gloves can improve stability and reduce strain. 
5. Consult a Professional: If you have medical conditions, check with your doctor or physical therapist before starting a new routine. Many can tailor a water program to your needs. 

Making Water Your Summer Sanctuary

Summer should be a time of movement, joy, and relaxation—not suffering through pain or being sidelined by the heat. By embracing low-impact water activities, you can stay active, cool, and connected to your body in a gentle, therapeutic way. Whether it’s a morning swim, a group aqua class, or a peaceful paddle across the lake, water offers a safe and refreshing way to move through summer. Remember to consult your healthcare professional before starting an exercise regiment.

So grab your swimsuit, find a pool or a calm lake, and dive into a season of soothing strength. Your body will thank you.