Most of us know exercise is good for our health. Still we frequently find excuses to stay in the chair. Sometimes it’s just a matter of finding the exercise type we love to do. Only about 30 percent of Americans over age 60 get regular exercise, even though most are well aware of the health benefits. For those who can’t get enthusiastic about walking, jogging or biking, water exercise is a sensible choice. Winter is the perfect time to start a water program at the gym.
It’s also a healthy choice. In the Golden Waves Study [1997], a group of 60 previously sedentary women in their 70s taking part in a 16-week water exercise program recorded significant gains on numerous measures of health and fitness: stride length, balance, agility, speed walking, muscle strength, endurance and flexibility at selected joints. They also gained in more practical matters such as ability to climb stairs and move from sitting to standing; and their need for medication decreased. Perhaps most important, they reported improved self-esteem, happiness in life and new-found friendships.
As with any exercise, an aquatic session starts with a warm-up of slow, easy movements to loosen the muscles and ends with a brief cool down while the heart rate returns to normal. Sandwiched in between is the aerobic workout, orchestrated by an instructor to work all the major muscle groups. Exercises might include walking in waist- to chest-high water, sometimes with hand weights held under the water; stepping on or off a platform; or “walking” or “running” in deep water with flotation devices.
Water exercise can to be fun, but it’s also a challenging workout. One major advantage is the buoyancy offered by water, which virtually eliminates the risk of a injurious fall. A person who might be unsteady because of impaired coordination or a disability can learn to confidently perform movements with a normal range of motion. For obese individuals or those with arthritis or diabetes, the buoyancy of water provides a welcome reduction of impact. In shallow water, the weight-bearing impact is 30 percent; at shoulder depth, it’s only 10 percent. In a study of 106 women with osteoarthritis of the hip and knee, subjects who performed water exercises twice a week had less pain and significantly greater flexibility and mobility than other subjects who received educational materials about arthritis.
Another group who could benefit from water exercise is postmenopausal women. Weight-bearing exercise helps prevent bone loss associated with osteoporosis. Yet one small study found that postmenopausal women actually showed slight gains of bone density (0.33 to 1 percent) after taking water exercise classes once a week for a year. Most women of this age group experience bone mass losses averaging 1 to 2 percent a year, so even those modest gains were impressive.
Because water offers a resistance 12 to 15 times greater than that of air, water movements put a greater load on the muscles and the cardiovascular system, while at the same time allowing the individual greater control and a better chance of avoiding over-exertion. The harder a person pushes in the water, the greater the resistance felt; yet the muscles get almost immediate rest when the pressure is stopped. Water is 25 times more effective than air at absorbing body heat building up during exercise, so there’s little risk of the body getting overheated. At 84 degrees Fahrenheit, most persons are able to exercise comfortably. Those exercising at a higher intensity, however, might require a cooler water temperature.
Another major advantage of water exercise is the hydrostatic pressure of water on the surface of the body. This too increases with depth; when a person is standing in five feet of water it is great enough to exceed diastolic blood pressure. As a result of this hydrostatic pressure, water exercise enhances blood flow and reduces swelling throughout the body–a distinct benefit for persons with high blood pressure, vascular disease or congestive heart failure.
Basically a tough workout in a gentle environment, water exercise is often prescribed for young athletes coming back from an injury. Doctors now know it’s also an ideal option for persons with medical conditions making it difficult or uncomfortable to exercise.
Listen to Your Body
During water activities–or any exercise–it’s important to listen to your body and adjust intensity accordingly. Exercise should be enjoyable and comfortable. If you can talk while exercising, the pace is moderate to low. If you want a greater training effect, some huffing and puffing is normal but gasping for air is not.
To increase intensity: move faster through the water, increase the size of your movements (range of motion), or straighten the limb you’re using..
To reduce intensity: slow down or stop, make smaller movements, or stop and substitute another move.
\Water generally offers a good environment for exercise, with the water absorbing the buildup of body heat resulting from physical activity. In addition, it feels good to step into the indoor pool while the world outside is icy and cold. So go ahead and take the plunge! Try water exercise in the winter. It will invigorate a sluggish winter.
Michelle Herbert Thomas, PharmD, CDE
Clinical Director
