people in a pool with gloves and pool noodles

Water Exercise Program

Raleigh Aquatics

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Benefits of Water Exercise Class Descriptions and Intensity Levels Class Locations Passes and Pricing Water Exercise Class Schedule

Benefits of Water Exercise

  • Increase strength, energy, range of motion, muscle tone, circulation, endurance, balance, and confidence.
  • Decrease stress, blood pressure, tension, weight gain, body fate, impact on joints, and risk of injury.
  • Enhance overall well-being, sleeping patterns, and the recovery process following injuries.
  • Strengthen muscles - water exercise provides 12-14 percent more resistance than exercise on land.

Class Descriptions and Intensity Levels

Shallow Water Classes

Waist to armpit depth of water. Participants need to be able to right themselves to a standing position. Water shoes are encouraged for these classes.

  • Join -T Class (Level 1-2): For those with arthritis, fibromyalgia, and other conditions that require a light cardio and range of motion workout.
  • Aqua Fit ( Level 2-3): This class utilizes choreography that is energizing and easy to follow. It provides a great cardiovascular workout utilizing the resistance of the water and equipment for muscular strength training and toning.
  • Hydro-Fusion (Level 2-4): Continuous exercises to increase strength, coordination, and endurance
  • Water Walking Plus (Level 3): Faster exercises and combination movements for the advanced water walker

Deep Water Classes

Participants should be able to do the following:

  1. Be comfortable in deep water without touching walls or the bottom of the pool.
  2. Be able to travel at least 15 ft. to a wall and be able to move from a horizontal (flat) position to a vertical (chair position) without assistance.
  • Intervals (Level 3-4): Combination of high-intensity and low-intensity exercises for a fat-burning workout
  • Power Hour (Level 4-5): Quick, continuous and powerful aerobic movements for a full-body workout

Class Locations

Millbrook Exchange Pool

Pullen Aquatic Center

Optimist Pool

1911 Spring Forest Drive

Raleigh, NC 27615


410 Ashe Ave.

Raleigh, NC 27606


5902 Whittier Drive

Raleigh, NC 27609


Passes and Pricing

Two adult women participating in an aerobic exercise water class

Class passes can be purchased at any pool. Pre-registration is not required. The eight-class pass allows you to attend any eight classes within one year. Classes are subject to change. The age range to attend water exercise classes is 13 years and up.

Eight Class Pass
Residents: Adults $40/Seniors $32
Non-Residents: Adults $52/Seniors $44

Single Class Pass
Residents: Adults $8/Seniors $6
Non-Residents: Adults $9/Seniors $7

Water Exercise Class Schedule

Always be sure to check the Aquatics Facilities Modified Hours and Capacity for any updates.

April Schedule

  Millbrook Pool Optimist Pool Pullen Pool
Deep Water

Power Hour
6 – 7 p.m.

Power Hour
8 – 9  a.m.

11 a.m. – noon


8:30 – 9:30 a.m.
Shallow Water Aqua Fit
7 – 8 a.m.

Water Walking +
9 – 10 a.m.

Hydro Fusion
10 – 11 a.m.

Hydro Fusion
9 – 10 a.m.

Monday/ Wednesday/Friday
9:45 – 10:45 a.m.

April Notes

Optimist Pool

  • No Classes Monday, April 8, and Wednesday, April 10
  • There will be classes on Friday, April 12
    (Water Walking Plus, Hydro–Fusion, Intervals, same times as Monday and Wednesday classes) 
  • Tuesday, April 30 – Class will take place as normal, Wake County Senior Games 9 a.m. – 1 p.m.