It's so hot... it's hard to get out of bed.

In many areas of Spain, the thermometers can reach 40 degrees. It is impossible to run or ride a bicycle in that temperature. Also, it is very difficult to walk in the sun. The gym? You decide how much you will tolerate being in a locked place. It can be a great option to exercise in the summer. Let's get rid of the 'armchair flots' and the mats on the sand, and let's move in the water. It motivates us, makes us move, at a time when sometimes the opposite happens," says Sara Tabares (sport director at Performa) and author of "Ellas entrenan" (Ed. Tutor). She says it can be as simple as playing in the water with our children, or moving to the beat of music, while still being very healthy: exercise. We can also choose to do more specific and intense exercises that help us fulfill our daily sports ration.

Tabares emphasizes that aquatic exercise is healthy for all, but it's especially beneficial for those suffering from joint pain. Water causes your body to lose weight. If it reaches the height at the hip, the apparent weight, which is the one supported by our joints, will decrease by about 50%. Water activity reduces tension and allows for free movement.

Water is a great medium for exercise and is particularly suitable for those with back pain. Aquatic exercises have many benefits, including increased strength, stability, and flexibility. Almudena Lopez is a graduate in Physical Activity and Sports Sciences and an expert in water sports. Water can support 90%. It also has "the ability to improve cardiovascular capacity and balance."

Performa's physical trainer advises that pools should be between 1 and 1.5 meters deep. You can do jumps, turns and strength exercises like squats and kicks.

Material such as boards, churros, boards, rubber bands, rubber bands and hoops can all be used. Tabares explains that these tools are used to intensify the exercise. To exercise your abdominals, you can hold the board in your hands and place them in a vertical position in water. We will have more muscle strength when we wear weighted bracelets around our ankles and wrists. There are also special weights that can be used in water.

Water is more dense than air and has a resistance of twelve to fourteen times greater than water outside. This makes it a great place to "work on strength", according Jonathan Gaston, a physiotherapist at the Kinett Advance clinic. The expert also points out that all water activity "benefits blood circulation." Balance is also possible by walking in the water against the current or with moderate swell.

Aquatic running is a cardio exercise that mimics the act of jogging under water. It is important to consider the height at which water reaches you. The physiotherapist recommends it should be between the knees, hips and the floor. You can also run in the sea or pool using a floating tool. This allows the arms and legs to move freely, while the head remains above the water surface. Jonathan Gaston explains that this exercise is great for the back and joints.

Tabares warns that we must remember to warm up, even when we go on vacation or play in a different setting. We can do it in a matter of minutes without causing any injuries. We can have a massage with foam, foam rubber churros, before we enter the water or do other low-intensity active mobility activities.

Legs Stand straight, lift one leg straight up and the other laterally or in front. We can increase our strength by using ankle weight bracelets.

Arms. We take off our mittens or paddles and raise our arms up with our palms facing upwards. We descend when we reach the surface. The board is held steady as we push the water.

Jumps and squats: Bring the water to your waist and do jumps and squats. Begin by extending your legs forward, then bringing your feet back.

Bicycle: We place the 'churro,' on which we move forward using the breaststroke gesture. We move like we are riding a bicycle by sitting in the same position.

Abdominals Lie down on your stomach with the 'churro’ on your neck. Then, stretch your legs and open and close your eyes while riding a bike. As if you were doing a front crawl or backstroke, hold onto the board and kick.