Water Exercises.
Last updated Thursday, January 06, 2005
Benefits of water exerciseKeeps joints moving Pain in your joints
may make you want to hold them very still, as moving can be painful.
However, immobilizing your joints or not using them will, over time,
cause the joints, ligaments, and muscles to lose range of motion and
weaken. Muscles may also shorten and tighten up, causing you to feel
more pain and stiffness and be less able to do the things you want to
do.
Regular exercise
helps keep joints moving, restores and preserves flexibility and
strength, and protects joints against further damage. Exercise can also
improve a person's coordination, endurance, and ability to perform
daily tasks, and can lead to an enhanced sense of self-esteem and
accomplishment.
Exercising in water is a gentle way to exercise joints and muscles.
The buoyancy of the water supports and lessens stress on the joints and
encourages freer movement. Water may also act as resistance to help
build muscle strength. Consult your doctor to determine whether water
exercises are appropriate for you. Heat The use of heat is recommended for many people with arthritis, but
not all. Your doctor can help you determine if it is appropriate for
you. People whose arthritis symptoms respond well to heat have
discovered many benefits. They have found that heat can, to a great
extent, relax their muscles, decrease pain and stiffness, and allow
them to move through their exercises and daily activities with greater
ease.
Warm water is an especially good way to deliver and distribute heat
to many parts of the body. Extremely hot water is not safe and is not
necessary to get results. Mild heat is just as effective and easier for
the body to tolerate. The water temperature should feel soothing and
comfortable, not hot. In a pool, water temperatures between 83 to 88
degrees are usually comfortable for people who are exercising. People
who are just soaking or doing very gentle movements while sitting in a
spa, can usually tolerate higher temperatures. Soaking time will vary
depending on the water temperature and an individual's tolerance to
heat. New spa users should vary the temperature and length of stay
until they can determine what is most comfortable. Start slowly, and
extend the time in the spa as tolerated. For most people, soaking time
should not exceed 10-15 minutes at temperatures between 98-104 degrees.
Remember, too, that children and elderly persons are more prone to
become overheated.
Doctors often advise that people with arthritis soak in warm water
in the morning before beginning their daily activities. This is a time
when many people find that pain and stiffness is at its worst. It may
be just as beneficial to use spas or warm water pools at other times:
in the afternoon to help relax muscles and joints after a full day of
activities; to loosen muscles before doing exercises; in the evening
before bedtime to bring on a restful sleep.
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