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Water exercises can be great options for anyone, regardless of age or fitness level. Whether it’s swimming, aquatic aerobics, or water jogging, you could get a thorough workout without straining your joints. Water exercises offer numerous benefits, so let’s take a closer look at some of the best reasons you might want to incorporate water exercises into your regular schedule.
Water-based exercises are an excellent option for people with joint conditions or arthritis to get active. You could build strength, relax your muscles, and ease your joints by moving in the water, which takes the weight off your joints. People with hip, back, knee, and other types of joint issues often find they can move more freely in the water than on ground since the water is supporting their weight. Of course, anyone – not only people with painful joints – can benefit from getting active in water. For example, if you’re worried about strain due to too much running, you could switch up your routine by substituting with swimming.
Working out in water supports the body weight, and thereby minimises stress on joints (and pain, if you have any). At the same time, it also provides a great workout. The reason is water provides 12 times the resistance of air, so even simply walking in the water can help you strengthen and build muscle. The resistance of water could help you strengthen muscles whether you’re doing water aerobics, swimming laps, or doing hydrotherapy.
As with any other type of exercise, getting active through water-based exercises could help you maintain bone strength. Your bones are like your muscles: they’re living tissue that can be strengthened by exercise. Young people who exercise on a regular basis typically achieve maximum bone density and strength more than those who don’t, and you could reduce the risk of bone loss with regular exercise.
Working out in water can help boost balance and range of motion. As you flex your joints, muscles, and bones through staying active, you could have a better chance of maintaining or increasing your range of motion. For those with joint issues, the weight-bearing characteristics of water could help them stretch further and become more flexible where on-the-ground exercises are too challenging.
The more you work out your heart, the stronger and healthier it’s likely to become. Getting active is good for your cardiovascular health, and so water-based activities are great for heart health. Swimming, for example, is a low-impact aerobic exercise that can get your heart pumping. If you’ve been fairly sedentary but want to start incorporating aerobic exercises into your routine, you could try working your way up to 150 minutes of moderately intense aerobic exercise per week.
Heated pools keep you warm during the winter months when you want to work out without worrying about rain or cold. Those with joint problems could find working out in heated pools to be beneficial for pain management. Public pools are usually heated to around 28°C, while hydrotherapy pools are typically heated up to around 34°C. At this higher temperature, the water can assist with loosening up joints and muscles. Additionally, since water supports up to 90% of your body weight, you won’t need to worry so much about joint pain as you move around.
Maintaining a healthy weight supports good health and reduces the risk of conditions like heart disease, stroke, diabetes, high blood pressure, and various cancers. Swimming is an effective way to burn calories, with just 30 minutes of swimming burning up over 200 calories. If you have arthritis or another joint condition that makes aerobic, calorie-burning exercises challenging on land, swimming and water aerobics could be great exercise options for avoiding joint pain.
A water-based activity like swimming allows you to work out all the major muscle groups so you end up with a full-body workout. In contrast, brisk walking or running might use mostly your leg muscles. You can try different swimming strokes to work out different joints. Additionally, the resistance factor of water means you’ll be getting more workout for the same time, with 30 minutes in a pool worth 45 minutes of the same workout on land, minus the joint strain.
Working out could have destressing benefits, helping you relaxing body mind and body. Water-based activities could offer meditative and relaxing benefits. Swimming or working out in water regularly could have a positive impact on stress levels as well as anxiety, and it could support better mood and sleep habits.
Another reason to consider water-based workouts is the comfort factor. When you work out in water, you don’t have to worry about getting hot and sweaty since the water around you will cool you down and keep you at a comfortable temperature. In summer, cool down while working out in an outdoor pool or at the beach, while in winter, you can warm up and burn some calories by opting for a heated indoor pool.
Water-based physical activity can be an enjoyable way to burn calories, get a full-body workout, and get your heart rate up. If you have arthritis or joint problems, working out in the water can be especially beneficial, taking the strain off your joints while ensuring you get a thorough workout. Whether you’re interested in a group class, swimming laps, or hydrotherapy, consider working some water-based activity into your weekly exercise schedule.
OsteoEze is a joint-management brand, assisting those with joint conditions with prevention, management, and mobility products. To find out more about what our products can do for you,contact us today.