Hot tub exercises & stretches for all ages
Water workouts are low impact. They can even be therapeutic for people with joint pain or injury. The water’s buoyancy resists muscle movements, making the hot tub suitable for cardiovascular activities. That said, you should never perform exercises in extreme heat. Before any workout, reduce the temperature of your spa below 102 degrees.
Stand straight in your hot tub, holding the wall for support. Lift one leg to the side, parting the water as you bring it towards the surface. Once extended, bring your leg back down beside the other. Repeat 10 or so times before moving onto the next leg. You can increase the resistance with a float weight on your ankle.
Grab a set of float weights and push them below the water. Bring your hands to your waist, extending your arms downwards. Next, curl your arms upward, bringing the weight to your upper chest. Then, push the weights back down to your side in a counter-movement. Repeat this motion 10 or times before resting.
Sit or kneel in the hot tub, immersing your chest underwater. Roll your shoulders forwards, using the water as resistance. After a few repetitions, reverse the motion and roll backwards. You may need to rest between sets.
Sit on the edge of the hot tub, holding the wall or rail for support. Flutter your feet underwater, making a riptide in the spa. Perform this exercise in intervals of thirty seconds to one minute.
With your chest under water, push your arms in front of you and hold your hands together. Next, swing both arms out to your side, keeping them at shoulder level. Repeat this motion without pausing, mimicking the act of wading in or treading water.
Starting with your arms at your side near should level, begin to move them in tight circles under the water. Experiment circling backwards and forwards and change the size of your circles between workouts. Like the last few exercises, focus on intervals rather than repetitions.
When hosting hot tub parties, playing games with your guests can make for an enjoyable evening. Which games you will find feasible, however, depends on the number of participants and your spa size. Consider such criteria when learning the games below.
You can play any regular card game in the hot tub with a waterproof deck. Some retailers even sell waterproof board games. As you introduce more pieces, you will want to buy a floating tray to keep them from falling into the water.
This game requires two red plastic cups. The first cup scoops water and pours into the second during gameplay. Each person takes turns filling the second cup, leaving it floating in the spa. The first person to sink it loses. The game continues until one player stands.
Pass the Bottle
Bring an empty plastic bottle into the hot tub. Begin with one person pinching it between his or her chin and shoulder. Slowly, have that individual pass the bottle to the person on his or her left without using hands. The same process continues player-to-player until someone drops the bottle. However, the same body parts cannot be used to transfer the bottle in back-to-back passes.
Ping Pong Basketball
Fill cups with water around the edges of the hot tub and take turns shooting ping pongs at them. The player who sinks the most shots wins. Adults can play without water and use beer instead, but this risks spillage.
This game borrows its premise from musical chairs. The difference: Players vie for a seat with an active jet, so you must turn off some jets to begin and progress the game. Use a speaker to play music as everyone rotates in a clockwise motion. When the music stops, all players scramble to sit down.