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Water environment in general is effective and enjoyable. Water enables the return to exercise quicker than on land. Exercising in water makes us feel about 90 percent lighter and we work against 12 times the air resistance.

Swimming : is one of the most popular sports in water , it can be practiced by individuals of all ages even people who have special cases like blindness, visually impaired and some people with disability.
As far as health and fitness is concerned swimming for disable is just as important as for an able bodied person. Swimming has the power to saturate people with strength, enhanced energy and a more youthful sense of well-being.

Diving : It is one of the most popular Olympic sports. It is a sport of jumping or falling in water it requires flexibility, strength and air awareness. Divers have to perform a set number of dives according to established requirement. The majority of accidents are incidents caused by individuals jumping from structures such as bridges into water of inadequate depth and many accidents occur when divers do not account for rocks and logs in the water so many beaches and pools forbid diving in shallow waters or when a lifeguard is not on duty.

Snorkeling : is the practice of swimming on or through a body of water while equipped with a diving mask, a shaped tube called a snorkel and usually a wetsuit may be worn in cooler waters. It will help increasing the maximal oxygen uptake and improves cardiovascular fitness due to the physical exertion of the descent and ascent also can build leg strength. It is a recreational pastime that can help to motivate.
Certified personal trainer Mathue Johnson points out that snorkeling itself improves overall strength and endurance, reduces stress and burns about 300 calories an hour.

Scuba diving : it is a sports and adventure swimming underwater as for recreation or research using scuba gear. It is an unforgettable experience exploring the beautiful life underwater and there is a benefit for everyone like great physical, emotional, psychological and social. Also can help low blood pressure and its not only an exercise for the heart but it is also helps keep the lungs fit.

Synchronized diving : A sport in which more than one divers must perform synchronized dives elaborate moves in the water accompanied by music. It requires great strength, endurance, flexibility, grace, artistry and precise timing, as well as exceptional breath control when upside down underwater.

Triathlon : It is an athletic contest consisting of three different events, typically swimming, cycling, and long-distance running. It is a sport that involves swimming, cycling, and running over various distances. Often people use this sport to improve and maintain their physical fitness. In triathlon people often use their legs less vigorously and more carefully than other swimmers.

Waboba : It’s a ball that bounces on water and it offers an entirely new set of ways to have fun. It is perfect for children 10+ age group to develop their hand-eye coordination and reflexes and catching skills to extraordinary levels in a safe environment, and its not safe for children under the age of ten because it comes off the water so fast that it is difficult to catch. Waboba is most fun in waist deep water which make it an ideal beach toy, it’s just as effective in the pool.

Water aerobics : it is the performance of aerobic exercise in shallow water typically in waist deep or deeper water and usually done vertically and without swimming. Many water aerobics classes include equipment like water paddles, noodles, single or double buoys, and kickboards to further induce strength gains. It is one of the water sports that offers multiple benefits for any fitness level which make it an ideal activity for those with arthritis, back problems, foot or leg injuries, and knee conditions. After an hour we can notice about 400 to 500 calories are burnt. One of the main advantages is that it improves cardiovascular health and possibly reducing risk of heart attacks and strokes and have a healthy heart, protect against diseases such as diabetes and reduce your risk of certain cancers.

Water polo : it is a water sports that is a seven-a-side (6 field players and one goalkeeper ) played by swimmers in a pool or sea (waist deep) with a ball like a volleyball that is thrown into the opponent's net. It is not like any other water sports because it is a very violent and aggressive sport. The swimmer use their hands freely and must remain stable in the water without swinging and maintain a constant vertical position also conserve energy, it is difficult to learn and requires a lot of practice and may cause knee problems due to the circular rotation of the knee joint. You have to work hard, build muscle strength, improve your quickness, increase endurance and improve the technique required to play this game and to become a champion we must work on the mental side of the game.