Water aerobics is a low-impact exercise for all levels and abilities!

Class Types

  • Shallow Water Workout

    Shallow water aqua fitness classes take place in 3.5-4.5 feet of water. These classes are low-impact and use a variety of fitness tools - such as noodles, discs and barbells to add challenge and variety. Each class is a little different - attend them all to see which format you like the most.

  • Deep Water Workout

    A non-weight bearing exercise in our deep end with aquatic fitness belts. The belts help stabilize participants and engage the core - while allowing for full range of motion with each movement. Each class is a little different with upbeat music playing to keep you moving!

  • Shallow Water - Lighter Side

    A low impact and movement class in shallow water for those looking for an exercise that is beneficial for individuals with arthritis, high blood pressure, osteoporosis or any ailments that limit activity. This shallow water class combines stretching, strength training, balance work and some cardio.

Water Aerobics Schedule

  • 7 - 8 am | Deep Water Workout

    8:15 - 9:15 am | Shallow Water Workout

    9:30 - 10:30 am | Deep Water Workout

  • 7 - 8 am | Deep Water Workout

    8:15 - 9:15 am | Shallow Water Workout

    11:30 am - 12: 25 pm | Shallow Water - Lighter Side

  • 7 - 8 am | Deep Water Workout

    8:15 - 9:15 am | Shallow Water Workout

    9:30 - 10:30 am | Deep Water Workout

  • 7 - 8 am | Deep Water Workout

    8:15- 9:15 am | Shallow Water Workout

  • 7 - 8 am | Deep Water Workout

    8:15 - 9:15 am | Shallow Water Workout

    11:30 am - 12: 25 pm | Shallow Water - Lighter Side

  • 8 - 9 am | Shallow Water Workout

Flow Motion

Flow Motion is a progressive water and land fitness program developed for survivors of breast cancer

Flow Motion Participation Application

 Flow Motion Program Information

Flow Motion focuses on strengthening targeted areas affected by breast cancer surgeries and treatments. This classes teaches gentle stretching exercises to improve range of motion and relaxation techniques to calm tired bodies.

Program FAQs

  • Flow Motion is a progressive water and land fitness program developed for survivors of breast cancer.

  • Individuals should discuss beginning a fitness program with their doctor. It’s important that individuals feel ready and comfortable to move and stretch.

    Survivors in any stage of recovery are welcome to participate but must have completed all chemotherapy and radiation treatments. Doctor’s permission is required before beginning the program. External post-surgical drains must be out and incisions healed.

  • Flow Motion offers a combination of shallow and deep water aerobics and Pilates, tailored to rebuild and strengthen muscle, improve flexibility, and range of motion.

    Each class consists of warm up, range of motion, aerobic conditioning, and cool down exercises. The initial classes focus only on the participants’ own bodies, as the workouts will vary in an individual’s physical limitations.

    As participants progress physically, aquatic equipment is introduced. Gloves are utilized to increase surface area and resistance. Other resistance equipment may be used depending on each participant’s needs and progression.

  • Shallow water exercise is performed in waist to chest deep water. The feet remain in contact with the pool bottom during most of the workout, providing a low impact training option.

    Deep water programming is performed in depths that allow the participant to remain vertical (upright) and yet not touch the bottom. Flotation equipment is utilized to maintain correct alignment of the core and provide a zero impact workout.

    Land-based Pilates uses weight-bearing stimulus to help mitigate the effects of fatigue associated with treatment, increase flexibility, and build strength. Stretching exercises will promote flexibility, range of motion, and balance. Strength training is vital for maintaining or regaining muscle mass and improving overall functional abilities.

  • Doctor’s permission and YWCA Flow Motion Instructor approval are required before beginning the program.

    Flow Motion participants may attend any water aerobics class at the YWCA. Schedule HERE

    Additional programming is available throughout the year.

  • Pool Front Desk

    E: pool@ywca-lowercapefear.org

    P: 910-799-6820 ext. 109