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Our Joints Work Better in Water

We have known for a very long time that water exercise can benefit anyone, as water's buoyancy accommodates both the fit and the unfit, and you'll burn more calories with less joint wear than you would exercising on land.

So who can benefit From Water Exercise?

Age and physical condition aren't issues in the water. Seniors who rely on a walker or wheelchair on land can stand in water with the help of flotation belts and water's buoyancy.

Health benefits found in various studies include: o Increased muscle strength o Enhanced sense of wellbeing, mood and sleep quality o Decreased fear of general exercise o Improved oxygen intake o Greater flexibility o Loss of excess body fat o Increased agility o No exercise-related injuries

Why Water Exercise is Good for Arthritis

Water's buoyancy accommodates both the fit and unfit. Water cushions stiff and painful joints or fragile bones that might be injured by the impact of land exercises. When immersed to the waist, your body bears just 50-35. The lower gravity promotes the return of blood to the heart from the extremities. Water provides at least 12 times greater resistance than air, and in every direction. Water cools your body and prevents overheating. But even in 80- to 85-degree water, the recommended temperature for exercise, you should warm up in the water before your workout to prevent injury. Just as with a land workout, you will sweat during water exercises, so it's important to drink water. Also, studies of water walking have showed that the number of calories burned increases with the depth of the water. A half-hour of deep-water running burns 300 calories, compared with 200-250 for running on land, 150 for tennis, and 150-200 for aerobics. Also, a 150-pound person swimming at his or her target heart rate burns about 600 calories per hour.

Knee arthritis currently affects about 40. People with osteoarthritis frequently report joint pain, stiffness, loss of physical function, increasing immobility, and muscle weakness.

What Type of Water Exercise?

There are a wide range of warm water exercises to choose from, including: o Specialised arthritis exercise programmes - check with your local fitness centres or arthritis organisations for what is available in your area. o Hydrotherapy - a type of exercise therapy offered by physiotherapists. Classes may offer group sessions or one-on-one training. The water for hydrotherapy sessions is usually heated to around 34?C. o Gentle water exercise - some fitness or recreation centres offer gentle water exercise programs for people who are elderly, disabled or unfit. o Gentle aquarobics - some fitness or recreation centres offer water exercise classes that aim to improve general fitness. Because aquarobics exercises can be more vigorous than hydrotherapy, the water is usually heated to around 28?C.

Before You Join an Exercise Class

Always check with your doctor before starting any new exercise program. For example, you may need to avoid certain movements if you have had joint replacement surgery. o Contact the various fitness and recreation centres in your local area to find out what sorts of warm water classes are on offer. o Think carefully about the venue. Public swimming pools, for example, generally have cooler water temperatures, which means you could feel cold while exercising. o Assess the venue. For example, is the pool easy to access? Are the change rooms accessible and comfortable? o Before choosing a class, make sure it is appropriate to your level of fitness and ability. You may like to watch a class or two from the sidelines.

Safety suggestions

Once at the pool, safety suggestions include: o Be guided by your instructor, but a good way to warm up is to swim gently or go for a 'walk' through the water. o It will take time to build up your fitness, so aim for no more than 20 minutes of exercise at first. o If you are exercising in a hot spa, get out after seven minutes or so. o If you feel light-headed, sick or dizzy at any stage, get out of the water. o Take care when moving in wet areas around the pool, including in change rooms, to avoid slipping and falls. o Don't try to do too much too soon. If you feel out of breath, slow down. o Perform each movement as gracefully and smoothly as you can. o Keep the body part you are exercising under the water. This may require you to squat or bob down at times. o If a movement causes pain or discomfort, stop immediately. o Drink plenty of fluids during and after exercising. o Rest for a while once you get home. o If you have painful joints or sore muscles for more than a few hours after your class, try to go a little slower next time.

Warm water exercise at home

You may be very lucky and have your own pool or spa at home. Suggestions include: o Check with your doctor if you have particular medical problems - such as heart disease, low blood pressure or diabetes - before you do any exercises in hot water (such as a spa). o Follow the routine outlined in your class or consult with a physiotherapist for an individually tailored program. o If you are unfit, a poor swimmer or have difficulties climbing in and out of the pool or spa, only exercise when someone else is home. o Make sure the water is comfortably warm, but not hot. o Do not stay in a hot spa for longer than 20 minutes. o Use the jet nozzles in your spa for massage therapy.

Water exercise is a fantastic way to both get fit and to provide much needed low impact physical therapy for a wide range of skeletomuscular medical conditions. But remember to always consult with your GP or Physical Therapist before starting any exercise programmes.

Terry O'Brien Back Trouble UK.

Terry has worked in General Medicine for over 30 years, starting out as a Medical Officer in HM Forces serving just over 15 years. Links: http://www.backtrouble.co.uk http://www.backdoctor.org.uk

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