Jump in, the water's therapeutic

Smart moves

Water tends to have a therapeutic effect on the muscles, allowing them to relax and gain more flexibility as you stretch. PHOTOS.COM

You don’t have to be an Olympic-class swimmer to benefit from water exercise. Even if you are a non-swimmer, you can get a workout since the movements are done in chest-deep water.

The impact of some sports and exercise routines can lead to injuries and an inability to continue the activity. A water exercise program can give you an opportunity to maintain a desired level of fitness for the rest of your life, while minimizing the toll on your joints. The buoyancy of the water takes some pressure off your joints, bones and muscles and allows you to move more freely and with less pain.

If you don’t have any injuries or health concerns and want to just jump right in, take a water exercise class. There are many types offered including aquatic dance exercise, deep water fitness, muscular conditioning, aquatic kick boxing, aquatic tai chi, aquatic yoga and Pilates. Pre- and post-natal and arthritis programs are also available. Not all places that have a pool have all types of classes available but, if you’re diligent, you can find them because they’re out there.

Water tends to have a therapeutic effect on the muscles, allowing them to relax and gain more flexibility as you stretch. The water also adds natural resistance for developing a strength program. Weights, paddles, gloves and other water exercise equipment can be used to vary the intensity of your workout.

You can also get a cardiovascular workout in the water. To get the full benefit of aerobic conditioning you should spend at least 20 minutes three times a week at water exercise. To increase your cardiac output in the water, you can try walking, leaping, kicking and jogging in the pool. Adding resistance to arms, legs, or both can increase the workload even more.

As with any exercise program, be mindful of your limitations. If you have an injury or chronic joint pain, it is recommended that you see a physician and discuss the risks and benefits of starting a new exercise program. A prescription from your doctor for physical therapy that includes water therapy, can get you started in the right direction. Your therapist or a trainer experienced in water exercise can develop a water program designed to meet your needs.

Other things to consider before starting a water exercise program are:

• Chemicals used in the pool can be harsh. Some pools use chlorine, while others use bromine or saline. Find a pool that’s right for you.

• Water temperature can vary. Though pools designed for lap swimming are generally 78 to 82 degrees Fahrenheit, the ideal temperature for water exercise is 86 to 96 degrees.

• Water attire is important. Because chemicals used in the pool can quickly break down swimsuit material, if you plan on being in the pool at least two to three times a week you might want to invest in a higher quality swimsuit. Water shoes, although not required, are more comfortable for the soles of your feet and help to avoid foot irritation from the pool surfaces.

Exercise done on a regular basis has been proven to benefit all the body’s systems. The benefits of water exercise can be felt both in body and mind, and can have both immediate and long-lasting results. By exercising in the water, either individually or in a class setting, you can give yourself a workout for life.

Sharen Sample is a physical therapist at Tri-City Medical Center’s Wellness Center.