Pool time!

There is no better place to exercise those 50-plus joints than in a swimming pool, says Carrie Thorson, head physical therapist with California's Aquatic Rehab and Consulting.

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"Pool exercise decreases weight bearing on aging joints, decreases pain and inflammation while strengthening and increasing the range of motion," she says.

A warm pool, about 87 to 92 degrees, is best for exercise. Lap swimming should be done in cooler water, says Thorson (aquaticrehabandconsulting.com).

Backyard pools in the warm summer months can be perfect for exercising and helping muscles relax, she says.

Q. What's the best pool exercise for aging joints?

A. Ideally, walking in waist-deep water unless there are issues like pain. In addition to moving the joints, there are cardio-vascular benefits.

Q. You have a simple set of exercises you suggest. Do you need any equipment to do these in your own pool or a neighborhood pool?

A. You can challenge yourself more if you have a couple of pieces of good equipment, like a buoyance noodle (available from hydro-fit.com) or hand paddles and cardiovascular training fins (available at most sporting goods stores). The equipment creates more resistance, and that's better for strengthening. Otherwise, if you don't have equipment, work on your speed.

Q. There's a difference between working with a physical therapist in the pool and taking a class in aqua aerobics?

A. Yes. The class is generally for those who are physically fit and can handle high impact. The physical therapy is beneficial for patients with neurological balance concerns, strength training, arthritis, post-orthopedic surgery.

Q. Your exercises are designed for individual patients. But what are a few exercises you recommend, in general, as pool exercises for those 50-plus joints?

A. There are several:

  • Walking. Walk forward heel to toe (heel strikes the ground first followed by the toe) and at the same time, do a breaststroke pattern with your arms to help push you through the water.
Walk backward in toe to heel fashion and use reverse breaststroke pattern with your arms to help pull you through the water.

Walk sideways, bringing your arms out to your sides with thumbs pointing down. As your feet come together, pull the water toward your body.

Lunge by taking a large step forward with one leg, bending the front knee.

The toes of the foot should point straight forward and your back should remain straight. Alternate right and left legs.

The size of the pool obviously determines how much or how long you will walk.

  • Squats. Hold on to the edge of the pool with your feet shoulder-width apart. Bend knees keeping heels on the floor until thighs are parallel to the pool floor. Straighten your knees to starting position. Repeat 10 times.