I love a good workout in the pool. As an avid runner, it is a great way to take some of the stress off of my bones from all of that constant pounding on the pavement, plus it works different muscle groups. It is a great overall workout.
Also called aquatic exercise, pool therapy, or hydrotherapy, water exercise can consist of aerobic or endurance activities, strengthening, and stretching exercises. I know for a fact that my 105-year-old grandma uses her bathtub for an exercise center. She kicks, stretches, and bends….until someone finally comes to help her get out! Seriously, water exercises are a great way to improve one’s fitness level. The best temperature range for most pool exercise is 82F to 86F. Therapeutic pools are typically heated between 92F and 98F, and those are great for those gentle range-of-motion activities.
Water exercises can be better than exercises done on land because the buoyancy of the water supports the weight of the body. When you are in waist-deep water, you are bearing just bout 50 percent of your weight. When in chest-deep water, subtract another 25 percent of your weight. This is perfect for those suffering from osteoarthritis, as they are reducing the stress on their joints that make it otherwise difficult to stand and walk on those weight-bearing joints while on land.
Exercise done in the water is very effective, as water provides 12 times the resistance of air. When an osteoarthritis patient walks in the water, she can build and strengthen her muscles. Compared to exercises done on land, those done in water are less painful for these patients.
Those who suffer from knee osteoarthritis and hip osteoarthritis do get some benefit from engaging in water exercises. According to a Cochrane Review published on October 17, 2007, researchers studied six trials that included 800 patients with osteoarthritis. Four of those six studies included patients with osteoarthritis of the hip or the knee. One study had only patients with hip osteoarthritis, while another study focused on those with knee osteoarthritis.
The patients performed water exercises for certain amounts of time and in various sessions. Other patients engaged in land exercises or did not exercise at all. After three months, the patients were evaluated.
The research indicated that the for the patients with osteoarthritis of the hip or knee, the pain may diminish by one more points on a scale from 0 to 20 with water exercise, and function may increase by three points on a 0 to 68 scale. While researchers believe that water exercises have benefits on a short-term level for hip and knee osteoarthritis patients, the long term effects have yet to be determined.
If you are interested in trying some water exercises, be sure to consult with your physician first. You need to be certain that the benefits of water exercise for you outweigh the risks. For example, you do not want to risk overusing damaged joints. While most arthritis patients do not stick to an exercise program for very long due to the pain involved, over the long-term, exercise can serve to reduce the pain by strengthening the muscles surrounding the joints.
Walking in the water is gaining in popularity. I do this regularly at our local swimming pool as I feel it enhances my land running routine. It is easier on the joints, and you can either walk in the shallow end of the pool or use a flotation belt to walk in the deep end. You can walk backwards, sideways, or frontwards, toning different muscles with each movement. Try sitting on the edge of the pool and doing kicks. Stand in the water and do some squats, too. This will enhance your water workout.
Once your doctor gives you the thumbs up to get in the pool and work out, it might be a good idea to initially work with a physical therapist for guidance and advice. Above all, just have fun! If you enjoy doing something, you will most likely stick with it, even if that means just doing a few leg kicks in the bathtub. When you are 105 years old, according to my grandma, just walking from the den to the kitchen is a marathon in and of itself. However, with all of the pool exercises she has done in the past century, you should see that woman rock it as she gets in and out of my big SUV on her own!
(Information for this article was obtained at http://osteoarthritis.about.com/od/osteoarthritisexercise/a/water_exercise.htm)