I can't help with the water exercises, Summer rai, but I can report that I'm starting the fifth week of Body for Life and I love love love it. I eased in at first, intent on doing no injury. I cannot do some of the leg work (lunges and squats) because of pain, but my Y has great machines that work the quads and hamstrings, and they seem to be working. I believe I am experiencing a bit of pain relief as muscles build, and I know I'm feeling stronger and more confident. Seeing some muscles peeking out, too, that I'd forgotten about. It's amazing how fast even my 53 year old body is willing to build muscle and increase strength in this program! The thing that makes it click for me is the intensity (not difficulty, intensity) and the pyramid of interval training -- seems to induce an "exercise high" early and sustain it throughout. It's fun!