Keeping Fit for Scuba Diving

Staying fit for scuba diving is never easy. Like with any other sport, a scuba diver needs to follow a rigid workout routine in order to stay in shape to make the most of their dives. With the recent opening of several vaccinated travel lanes with various countries, a large percentage of scuba divers here in Singapore are expected to travel in the coming months. 

However, being landlocked for the past year, many divers have experienced a dip in their fitness levels due to the diving restrictions imposed here in Singapore over the period. As such, it is crucial for scuba divers who are looking to travel for diving to get back in shape. With a variety of fitness routines and regimes available, this article intends to dive into the important exercises to help individuals get back in shape in no time. While catered mostly to scuba divers, these exercises can be adopted by the general public who are looking to pick up a new fitness routine. 

Leg Raised Stretches

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Scuba divers are often prone to foot cramps. This is common during finning where divers point their toes and extend the muscles in their feet. Hence it is crucial to keep these muscles fit to avoid cramps during dives which may ruin any diving experience.

Unlike the conventional leg raises, this one focuses more on the feet and calf. To keep these muscles fit, lay on your back and point your toes towards the ceiling. Stretching your calf and keeping your foot muscles as taut as possible for one minute. After that, release and repeat to a total of three times with a 60 second break in between.

This exercise can be incorporated into your daily routine during warm ups or during breaks when you are working from home. 

Wall Squats

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The thigh muscles are extremely important in diving and keeping it fit is an unspoken rule. Stronger thigh muscles can help with mounting and climbing on and off boats. Wall squats are a great form of exercise to strengthen your thigh muscles. 

This can be done by standing with your back flat against a wall and going into a squat position with your legs bent at a 90 degree angle. Hold for as long as you deem comfortable.

Toe Grabs

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Otherwise known as the monkey grab, this exercise is a great way to train your feet muscles. This is extremely important when it comes to diving as scuba divers utilise a lot of foot muscles when finning. 

This is done by placing a small object such as a ball on the floor and positioning your foot above it. Try to then pick it up using your toes and hold it for about 30 seconds. Repeat it with the other foot.

Back Extension

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Back extensions help to strengthen your core muscles which is crucial especially when it comes to diving. Scuba divers with poor core strength struggle with the bulkiness of equipment, especially when diving with tanks on their backs. Hunching often occurs and over a long period of time can cause prolonged neck and shoulder pains.

To strengthen your core muscles via back extension exercise, first lay down on a flat surface face down with your arms bent and your fingers interlocked beneath your forehead. Lift your head, shoulders and torso off the ground as much as possible while keeping your hands on the floor. Holding for five seconds and then relax and repeat.

Calf Raises

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Calf raises are a great way to strengthen your calves and this is extremely beneficial for long dives where scuba divers have to engage in a prolonged period of kicking. 

This exercise is done by standing with your legs shoulder-width apart and then slowly lifting your heels off the ground, standing on the ball of your feet till you feel a stretch in your calves. Repeat this for about 15 times and do this for a total of 2 sets. 


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Deadlifts are perfect compound exercises to improve general core strength, prevent back problems and improve posture. This is extremely important for long duration dives that involve the carry of heavy diving equipment.

You will need a pair of weights or a barbell for this. Stand with your legs about shoulder width apart, while ensuring that your chest is out and back is straight, bend forward to pick up the weights. Holding on to the weights, bend back to straighten, ensuring that there you feel a stretch at the lower back. After holding for a few seconds, gently bend forward again while maintaining the posture and bring the weights back down. Do this a couple of times till you begin to feel tired, but do not exert if you are too exhausted. It is important for deadlifts that a straight back is maintained all the time.


Like every sport, scuba diving involves strenuous activities and load bearing. As such it is important for an individual to check in with their body whenever they are participating in it. Given the situation now, it is also crucial for scuba divers to get back in shape in order to make the most of their diving holidays in the months to come. 


Tags Diving and Health