Did you know regular physical activity can decrease your risk of cardiovascular disease by up to 55 percent according to the April 2008 Journal of the American Dietetic Association? Plus, working out on a regular basis can positively influence your insulin sensitivity.

Now that the weather is warmer, get moving with water aerobics. This activity combines rhythmic motions and dance steps often performed in chest-deep water to provide a great, low-impact aerobic and strength-building workout. You will get your heart pumping and your muscles working without being hard on your joints. Just make sure you get your doctor’s OK first, and remember to protect your feet against cuts and sores by sporting a pair of aqua shoes while you work out.

This exercise is a perfect fit for nearly everyone (even if you can’t swim) because it easily adjusts to your individual needs and abilities. By simply changing how big and how fast you make your movements, you can tailor how strenuous your workout is. You can also add floaties or use empty gallon bottles to up your resistance.

Water aerobics are a fun option for adding variety to your workout. Mixing up your exercise routine is key to staying active, which is especially important knowing that 31 percent of people with type 2 diabetes do not regularly participate in physical activity, according to the Third National Health and Nutrition Examination Survey.

The breakdown:

Pros:

• Burns more than 400/hr depending on your weight and intensity of your workout
• Easy- great for beginners and easy to customize to your skill level
• Fun- get your friends involved for extra motivation
• A whole-body workout- combines aerobic exercise with muscle-building

Cons:

• Pool required- but swimming skills aren’t mandatory, if you don’t go too deep

Try It Out!

For optimal glucose lowering, hop in the pool and try these moves regularly throughout the week.

Aqua Jumping Jacks

This one’s easy—do a jumping jack, just like you would on land, but under water. Try to do 15 in a row and then take a short break. Repeat once more. This type of aerobic activity will help keep your heart healthy.

Water Squats

Start with your feet hip-width apart. Now pretend that you’re going to sit in a chair by lowering your bottom until your knees are at a 90-degree angle. Hold this position for three seconds and then stand up. Try to repeat this 10 times. Squats help to build strength in your lower body.

Push-Downs

Stand with your feet hip-width a part. Extend your arms directly in front of you with your palms down on the surface of the water. Keep your elbows straight and lower your arms to your sides. Then flip your palms around and reverse the motion, moving your hands from your sides to the surface of the water while keeping your elbows straight. Repeat 20 times. This muscle-building exercise will help you reap all the benefits of resistance training.

Bonus:

Try adding one extra set of each exercise every week to build your strength. You can also move from deeper to shallower water to get a tougher workout.