Fortunately, there are other ways to get your fitness fix in the water—without even realizing you’re doing it. I’m talking about pool games, people.
Below are 10 aquatic activities that can keep you entertained and moving. Some games can be done solo, while you’ll need to grab your fitfam (or regular fam) for others.
1. Long-jump
For a full-body strength workout, try a long-jump contest. You can play this game solo—aiming for personal records—or compete against a friend. Stand on the edge of the pool. Trying different techniques, such as a squat jump or a doing a lunge in the air by pushing off with one foot, see how far you can launch yourself into the water.
2. Cannonballs
This one is another jumping contest, but this time, you’re going to see who can make the biggest splash by jumping in cannonball style. To perform a cannon ball, jump into the pool with knees bent and tucked up towards the chest; wrap your arms around your shins to stay in a ball. Variation: the can opener. To perform a can opener, hold one leg up to the chest and let the other leg hang straight down as you jump. For the biggest splash, lean slightly backwards in the air. (Careful not to hit your head on the pool deck by leaning back too far.)
3. Lap races
Kind of a no-brainer, but if you’re all alone and tired of swimming laps, then try timing yourself to beat your personal record. You can race yourself or others trying out different strokes. Try the classics like freestyle, breast stroke, backstroke, and butterfly. You can try high-efficiency strokes such as sidestroke, and elementary backstroke.
4. Floating object push races
Grab any floating objects such as a beach ball, kick board, or flamingo float. Swim and push the object ahead of you. First person to reach the wall at the opposite end of the pool wins.
5. Raft, inner tube, or pool noodle races
Everyone grab a floatation device and hop on! Then race each other from one end of the pool to the other by paddling, kicking, or perhaps, perfecting your high-knee technique if the what’s shallow enough.
6. Marco Polo
This is basically tag in the pool, with some fun variations. This person who is “it” must keep their eyes closed. They have to locate someone to tag by yelling, “Marco” and everyone else in the game responds with, “Polo.” First person to get tagged is “it” for the next round.
7. Octopus
Here’s another variation on tag. The person who is “it” starts in the center of the pool, while everyone else tries to swim from one end of the pool to the other without getting tagged. If you get tagged, you are also “it.” Those who are “it” all hold hands and create an ever-growing blockade across the pool until all players are tagged. The last person to be tagged wins.
8. Treasure hunt
This one can be done solo or with friends. Toss some coins into the pool and dive to the bottom to retrieve them. See how many coins you can pick up without surfacing for a breath. Variation with friends: Scavenger Hunt. Litter the pool with as many objects as desired. This can be a combination of floating objects like kickboards, or sinking objects like diving rings. Whoever gathers the most objects wins.
9. Chicken fights
Definitely one for the older kids or adults, chicken fighting is basically water wrestling with the added twist that the wrestlers are perched on top of other peoples’ shoulders. To play, you need four people divided into two teams of two people. One person from each team climbs onto his or her teammate’s shoulders. The people who are sitting on shoulders then wrestle each other. The object is to knock the opponent off their teammate’s shoulders and into the pool. This game can obviously get a bit rough and dangerous without some decent ground rules for safety, so make sure you set them in advance.
10. Keep away
A sponge ball is a great pool accessory, but any ball or soft toy will do for this game. This keep away game, AKA Monkey in the Middle, is the same game you’d play on land. However, trying to run toward and away from each other to get or keep the ball away is an added challenge with the resistance of the water. Great exercise!
When you’re packing your pool bag, make sure to include lots of natural sunscreen and a swimsuit you can actually be active while wearing.
Photo: Getty Images/ Thomas Barwick
Turns out there may be a reason to prioritize movement on Monday. Ahead you’ll find out if the day of the week matters when improving your fitness. Spoiler alert: You may never want to miss a Monday again.
How do days of the week influence your activity?
Like starting fresh with a fitness resolution in the New Year, Monday is considered a notable time of new beginnings. Research1 published in Current Opinion in Psychology shows that people organize and plan their time based on landmarks, like a new week, new month, or birthday. “Mondays represent a fresh start, clean slate, and opportunity to start the week taking actionable steps to achieve goals,” says Michelle Porter, CPT, certified personal trainer and founder of Michelle Porter Fit.
Not exactly motivated by the fact that it’s Monday? Even if you don’t feel like rushing off to the gym, a workout may be just the trick to lay the foundation for your week. “Workouts cognitively jumpstart your endorphins, which leads to an overall happier mood,” says Anthony Crouchelli, CPT, a personal trainer and founder of More than Miles. “So, starting Monday off with a spark can be the best way to kickstart your goals for the week.”
The benefits of working out on Monday
You’re likely well aware of the benefits of physical activity, but why should you push yourself to schedule a Monday sweat sesh? Here are some reasons to make Monday an active day.
1. It gives you an energy boost
If you’re struggling with a case of the Mondays, a workout may be an alternative to that extra cup of coffee. Justin Kraft, CPT, a certified personal trainer and founder of Aspire 2 More Fitness, recommends pepping yourself up with exercise, “It’s an energizing way to start the week, especially after the body has had time to rest over the weekend, which often leads to better performance and focus in the gym.”
While it feels like you should do anything but move, continuing your regular physical activity regimen may improve2 your feelings of fatigue (i.e., stop your Monday ship from sinking) and make you feel revitalized. All without the caffeine jitters.
2. It makes you feel more productive
Greater efficiency? Yes, please! Exercise provides a release of dopamine (a “happy” hormone) in your brain and activates your mind. “Releasing dopamine earlier in the week leads to more productivity, as well as overall better mood in work-like environments,” says Crouchelli.
You may even get more bang for your buck if you do a short, but intense burst of exercise, like this HIIT workout. Researchers have found that HIIT workouts improved3 focus and reaction time when compared to moderate-intensity exercise.
3. It gives your confidence a boost
There’s no time like Monday to own your week. “There’s a lot to be said for the psychological benefits of a Monday workout. Accomplishing something physically challenging at the start of the week reduces stress and creates a “win” that can carry through to professional and personal goals,” says Kraft.
By pushing through, you’ll make yourself unstoppable. Regularly getting in that workout enhances4 self-efficacy and self-esteem. Kraft shares an example of how your workout success may transfer to other responsibilities: “If someone has a big presentation later in the week, a Monday workout can provide clarity and a sense of calm confidence, giving them that ‘I’ve got this’ mindset.”
4. It gets your sleep schedule on track
Did you have too much fun and get yourself out of whack this weekend…or every weekend? (Looking at you, social jet lag!) Exercise helps you get back on track with sleep, too. “Many people find that a Monday workout sets up their sleep patterns for the week, aligning body rhythms and fostering consistency,” says Kraft.
Not only does it help reduce stress—a major disruptor of ZZZs—but physical activity regulates body temperature5 to bring about better sleep. Exercise also increases the production of the hormone melatonin6, which aids in regulating your sleep cycle.
“There’s a lot to be said for the psychological benefits of a Monday workout.” —Justin Kraft, CPT
Is one day better than another when it comes to exercise?
Monday workouts may psych you up for the week ahead, but are there physical benefits? “Nope! Movement every single day is the best way to remodel your reward system, which leads to higher circulating levels, and in return being in a happier place no matter if it is Monday or Friday,” Crouchelli says.
“Never miss a Monday” is rooted in motivation and a sense of accomplishment. But when it comes to the physical gains of exercise, the day doesn’t matter. It’s the showing up that counts. “The best days to exercise are the days that you can consistently show up,” Porter says. “Mondays might be impossible for someone depending on their schedule—and that’s okay.”
What if you miss a Monday?
If your workout didn’t make the priority list on Monday, no need to worry. Some find the idea of easing into your week with fewer tasks (i.e., “Bare Minimum Mondays”) is ideal, as there’s less pressure.
Porter encourages you to look at the big picture: “Remember that we are striving for progress, not perfection,” he says. “If you miss your Monday workout, it’s okay. Tuesday is just as great a day to get your next workout in.”
Physical activity is very personal and it needs to fit your schedule. “Scheduling is essential for success,” Porter says. “However, incorporating some flexibility rather than rigid rules is helpful for our overall well-being.”
TL;DR: Monday workouts can be incredibly motivating and set the tone for success for the week ahead. That said, there are no physical benefits from working out on a certain day of the week. Mondays may not work for you, and that’s fine. It’s the consistency of your workouts that allows you to achieve your goals.