Time to Exercise in the Water
Did you know water is not only good for drinking, but it can also be good to exercise? When I was younger, I lived by a lake, and every Sunday when the weather was nice, my family and I would go boating, swimming, water skiing, or tubing. During the summer, all I knew was water. I ended up being a lifeguard at my local pool and eventually taught swimming lessons, girl scouts swim team, and aquatic exercise (aquacise) classes.
Aquacise is not just for the “old and brittle.” When I was an instructor, some of the aquacisers I worked with were in much better shape and much older than me. I would teach not only the normal aquacise class, but I would also teach deep-water walking. Both forms of water exercises improve muscle strength and mobility while causing less stress on bones and joints.
Water has four very important properties when it comes to the benefits of Aquacise: buoyancy, resistance, turbulence, and hydrostatic pressure.
Buoyancy:
Buoyancy of water decreases the effect of gravity by 75-90% of a person’s body weight at chest to neck level immersion. So, a person that weighs 220 pounds would have an effective weight of approximately 55 pounds in the water. This greatly reduces stress on the joints.
Turbulence:
The soft currents in the water gently massage the skin promoting improved circulation and relaxation. Turbulence also contributes to resistance felt during aquatic exercises. Depending on the strength of the turbulence, it can create an unstable environment to promote muscles to improve strength and overall control.
Resistance:
Resistance is adding force or stress to a particular motion. A person can add resistance or reduce resistance by the position of your hands and feet in the water. You can also use pool noodles and other various equipment to add resistance to exercises.
Hydrostatic Pressure:
Hydrostatic pressure acts like a full body support during water exercises. It allows the body to work harder with less strain on the cardiovascular system. It also can temporarily reduce some swelling in joints or limbs which are immersed in the water.
Therapeutic Effects:
Therapeutically, water allows the body to relax, allowing muscle spasms and pain to subside. Water can assist with range of joint movement, muscle strengthening, improved circulation, and then provide confidence in movements outside of the water.
Water exercises are not for everyone. People with cardiovascular disease, cardiopulmonary disease, diabetes, or recent surgery should talk with your health care professional to ensure water exercise is right for you.
For those who are ready to dive in, remember to be safe, never swim by yourself, and try not to eat 30 minutes prior to exercise. Contact us today at In Touch Physical Therapy at 507-451-7888, if you are wondering how aquatic exercise may benefit you.