The main advantage of exercising in water is that it offers resistance in all directions. Whereas, when you exercise on land you have to work against gravity. Exercising in water offers buoyancy, supporting up to 50% of your body weight. It increases muscular endurance and tone, and increases flexibility.
The water’s resistance against your movement results in higher workout intensity than land exercises, with the added benefit that your body feels more supported and less stressed.
Because of the cushioning effect that water provides, and the lowered impact on joints, this form of exercise is particularly beneficial to anyone at risk from bodily stress, including the elderly, overweight, or those recovering from soft tissue injury.