Every father has his own physical battles. Whether the enemy is a spare tire around the midsection, a golf swing gone aloof, continual back pain, knee surgery, lack of cardiovascular exercise, or another adversary.

Water exercise can help. For Father's day, we take you through four targeted exercises designed to help Dad win some of those physical battles that he may face.

The Spare Tire Battle

• Enemy Profile: The unwanted guest strikes with potato chips, ice cream, and micro-brews then sets up belly camp.

• Plan of Attack: Interval running-- Alternate water running speed between moderate speeds and faster sprints. Use smaller movements at a faster pace with rest intervals ranging from 30 seconds to 2 minutes in duration.

Note: The instructions and advice presented here are not intended as a substitute for medical counseling. Not all exercises are suitable for all people. Start at an easy or beginning level and then work up to more advanced levels as you gain conditioning and experience. Never run or exercise in the water alone.