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7 Hot Tub Exercises to Improve Your Health


Although exercise is important, it may not be for everyone. For some people, exercising may not be an option due to medical issues for others, it is simply not enjoyable.

A great alternative is water exercising. While having a fun and relaxing time soaking in a hot tub, including water exercising is not only enjoyable but has several health benefits. According to the Center for Disease Control and Prevention, water exercises can help those with chronic pain or diseases, as well as improve moods. Another benefit is that water is easier on joints since you are supported by the water’s buoyancy. Water produces an upward motion when an object is set in it which causes floating. The buoyancy of the water means your joints are not alone in supporting your weight. This can make exercising dramatically easier for some people.

Owning a hot tub means you can do water exercises in the comfort of your home. However, before starting any exercise program, it is important to consult with a health professional or doctor to see which exercise program is best for you.

Getting Started

Find out what areas you would like to work on. A lot of people suffer from joint pains in areas such as shoulders, neck, back or hips. Doing different water exercises can help improve and strengthen these areas, and adding stretches is also a good way to help improve or prevent muscles stiffness. We recommend you give yourself a few minutes submerged in the tub to get your muscles warm and relaxed before beginning any exercises or stretches.

Simple Exercises

  • Shoulder Roll: Begin by sitting up straight in your hot tub. Slowly begin rotating your shoulders forwards, then reverse and begin rotating your shoulders backward. Repeat this motion 15 times in both directions for 3 sets. This is a great exercise to improve your shoulder and neck strength.
  • Knees-to-Chest: Leaning against the wall of your hot tub, bring your knees to your chest. Holding on to the wall of the hot tub can help. If you cannot reach your chest, bring them up as close as possible. Try doing about 3 sets of 10. This exercise is great for working your core.
  • Underwater Cycling: For this exercise, you can sit on one of the chairs in the spa or do it while floating and holding the wall. Slowly go through a bicycle pedaling motion by kicking forward with the right leg and bringing in the knee of the left leg. Alternate this motion between legs for about 3 sets of 20-30 seconds. Depending on how you do it, this can work your core and legs.
  • Arm Resistance: For this exercise, it is recommended that you try to submerge up to your shoulders. Extend your arms straight out to the sides without bending the elbows and palms facing down (this is the starting position). Slowly bring your arms down to your sides and back to the starting position. Then bring your arms straight out together in front of you and then back to the starting position again. Repeat 3 sets of 30.

Simple Stretches

  • Legs: While in a standing position, balance on one leg and bend the other leg to bring your foot towards your bottom. Grab your ankles or foot and gently tug to deepen the stretch. Hold the position for 30-45 seconds. Repeat with the other leg.
  • Arm: Begin by stretching your right arm straight out in front of you with palms facing forward. With your left hand, gently bend your right hand backward by pulling back on all four fingers. Hold the position for 30 seconds and repeat with left hand.
  • Torso: From a sitting position, extend your arms straight out to the sides. Without moving your lower half, twist your upper body from the torso and stretch to the right, reaching as far as possible without forcing anything or causing pain. Then repeat the stretch to the left.

Whether or not you decide to exercise in your hot tub, Bullfrog Spas is guaranteed to help you relax in the comfort of your own home.

To find out how you can test out a Bullfrog Spa or for more information on a Bullfrog hot tub, contact or visit Bullfrog Aquatics.