Water workouts good for those with arthritis
Q: I have arthritis and do my best to remain active. However, there are days that I am limited as to how hard I can push myself during workouts. Any suggestions?
A: It is important to stay physically fit, especially if you are dealing with certain conditions. With arthritis, many people report that movement eases pain, while inactivity increases stiffness of joints.
Unfortunately, popular workouts often involve heavy lifting, running and moves like jumping, twisting and/or bending, which can be hard on the body. I would suggest looking into water/aqua exercise, as it is inexpensive, fun, easy on the joints, and adds variety to your normal routine. When working out in water there is considerably less risk of injury or soreness associated with other forms of exercise, making it a great choice for conditions such as osteoporosis, rheumatoid arthritis, Parkinson’s disease, fibromyalgia, multiple sclerosis, overweight individuals and those with overuse injuries. You don’t have to be a swimmer or even get your hair wet to enjoy water workouts. During the heat of summer, working out in a pool is refreshing and energizing, while in the cold winter months, the thought of a heated pool is very inviting.
Far denser than air, water can apply up to 12 times greater resistance. The harder you push and pull during an aqua workout, the more productive it becomes. The resistance of water challenges beginners and advanced exercisers alike, and because the amount of resistance in water depends on the speed of movement, you can’t create more resistance than your body can tolerate.
Aqua aerobic workouts stimulate circulation and can burn hundreds of calories an hour, with no strain on the joints. One study found that a onehour water exercise session performed at a moderate pace expends the same amount of calories as walking for one hour at a pace of 3 miles per hour.
Even seasoned athletes should consider cross-training in water as another way to maintain their fitness level. Non-impact deepwater running, for instance, has been proven to successfully hasten cardiovascular performance in athletes who are dealing with overuse injuries.
Safety tips
■ Pool floors can be rough on your feet, and can be slippery. For this reason, aqua shoes are recommended.
■ Never swim alone, and make sure a qualified lifeguard is on guard.
■ Although water exercise is good for the majority of people, there are some conditions under which workouts should not be performed, including severe hypertension or hypotension, cardiac conditions and infectious skin disorders. For this reason, it is always best to consult your health care professional for specific recommendations before starting a new exercise routine.
■ Keep the majority of movements in the water. When the arms are out of the water, resistance is lost, and heart rate becomes artificially higher which doesn’t provide a true representation of exercise intensity.