Benefits of aqua aerobics for your well-being in menopause

Reviewed by:

01 Dec 2025

Menopause brings a cascade of changes; however, it does not have to mean a decrease in our quality of life. In fact, finding the right physical activity is essential for fighting symptoms. It also strengthens the body. For example, aqua aerobics emerges as an ideal option for women in this stage. We want to show you exactly how the power of water can transform your well-being. So, join us to discover the benefits of aqua aerobics. This activity combines strength training and cardiovascular exercise without punishing your joints.

What is it, and what are the benefits of aqua aerobics

Aqua aerobics is a water exercise involving aerobic and strength movements inside a pool. It leverages water resistance. Thus, it strengthens muscles and reduces joint impact. However, what are its specific advantages? We tell you here ^(1.3):

Muscle and bone strengthening. The water’s natural resistance is much greater than that of air. Consequently, every movement becomes a strength exercise. The impact remains gentle. However, the load the body supports underwater stimulates bone mineralization, favoring bone density.

Improvement of mobility and joint flexibility. Meanwhile, the aquatic environment allows a range of movement that would be painful on land. Therefore, it is fantastic for stiff joints. Slow and controlled movements in the water work directly and increase flexibility.

Reduction of joint impact and prevention of injuries. We value this as one of the best benefits of aqua aerobics. In essence, buoyancy reduces the body weight that joints support by up to 90 % ⁽²⁾. That is, you perform high-intensity exercises that would risk your knees on land. This reduces joint impact and prevents injuries.

Benefits of aqua aerobics for menopausal symptoms

Aqua aerobics goes beyond physical well-being. In fact, it also becomes a powerful tool for managing common menopause symptoms:

Relief of hot flashes and body temperature regulation

Constant contact with cool water provides immediate relief from hot flashes. Thanks to this, the body experiences more effective thermal regulation. Furthermore, physical activity helps the thermoregulatory system function better in the long term ⁽⁴⁾.

Reduction of stress, anxiety, and improvement of mood

On the other hand, regular exercise releases endorphins. Likewise, we perceive the aquatic environment as calming and relaxing. Therefore, aqua aerobics is a potent natural stress reliever that helps reduce anxiety and emotional fatigue.

Help in body weight control

Metabolism tends to slow down during menopause. However, aqua aerobics classes burn calories effectively. Additionally, it improves circulation.

Promotes cardiovascular health with aqua aerobics in menopause

Cardiovascular risk increases after menopause. Therefore, we recommend aquatic activity because it promotes cardiovascular health ^(2-5):

Improvement of blood circulation. Hydrostatic pressure acts like a massage on the body. This is the specific pressure of water. For example, this contributes to better flow. It helps reduce swelling and fluid retention in the extremities.

Strengthening of the heart and respiratory system. Aqua aerobics implies constant aerobic work. Consequently, this works the heart.

How to practice aqua aerobics during menopause

We give you some tips on how to carry it out:

Recommended frequency and duration. The ideal is to practice aqua aerobics at least three times per week. Generally, a duration of 45 to 60 minutes per session is sufficient. This allows you to obtain the greatest benefits.

Precautions to avoid risks like hypothermia or falls. Despite everything, choosing a pool with adequate temperature is crucial. This avoids hypothermia. Also, you must be careful when entering the pool. Be safe exiting to avoid falls.

Benefits of aqua aerobics and your health with Issviva

Ultimately, the benefits of aqua aerobics are extensive. They adapt perfectly to the needs of the woman in menopause. Therefore, it allows you to work on muscle strengthening. You help the cardiovascular system and your mood, all in a safe, low-impact environment.

At Issviva, we understand your integral health needs. That is why, if you seek expert support, consider us. We have aqua aerobics courses designed to improve your overall health. They fight symptoms and promote a better quality of life. We invite you to learn about our specialized services at Issviva. Also, find more topics that will surely be of interest, such as skin and menopause.

References

Swimming.org. Menopause and the active female aquatic athlete – water-based exercise benefits [Internet]. 2025 [approx.]. [cited Nov 7, 2025]. Available at: https://www.swimming.org/justswim/menopause-active-female-aquatic-athlete/

El Mostrador. Aquafitness: el ejercicio que ayuda al corazón de la mujer, en la menopausia y el embarazo [Internet]. 2024 Sep 10. [cited Nov 7, 2025]. Available at: https://www.elmostrador.cl/braga/2024/09/10/aquafitness-el-ejercicio-que-ayuda-al-corazon-de-la-mujer-a-la-menopausia-y-al-embarazo/

Therippleclub.fit. Can aquatic workouts help with menopause symptoms? [Internet]. 2024. [cited Nov 7, 2025]. Available at: https://therippleclub.fit/can-aquatic-workouts-help-with-menopause-symptoms/

Balance Menopause. Outdoor swimming and the menopause [Internet]. 2023. [cited Nov 7, 2025]. Available at: https://www.balance-menopause.com/menopause-library/outdoor-swimming-and-the-menopause/

Swimming.org. Menopause and the active female aquatic athlete – water-based exercise benefits [Internet]. 2025 [approx.]. [cited Nov 7, 2025]. Available at: https://www.swimming.org/justswim/menopause-active-female-aquatic-athlete/