Arthritis is a general term used to describe over 100 conditions. For those living with arthritis, exercise needs to be part of the treatment plan. The right program can reduce symptoms and disability. The pain and stiffness associated with arthritis can make exercise difficult. In this case, water exercise may be the answer. The University of Washington recommends exercising in warm water heated to 83 to 85 degrees. Exercising in warm water is especially beneficial because it can relax tight and sore muscles and promote flexibility.
Water Walking
Walking is one of the best exercises you can do. It burns calories and gets your whole body moving. Exercising in the water takes pressure off your joints and helps you to relax, says the Arthritis Foundation. You can stay in the shallow end and walk back and forth while swinging your arms and taking long strides. Focus on pushing yourself through the water. This will loosen the joints and get your heart rate up.
Side Leg Lifts
You can strengthen your lower body by holding onto the edge of the pool and doing leg lifts out to the side. Keep your toes pointed straight ahead and do not turn the leg in or out. Focus on pushing the leg through the water instead of letting it float. If standing is uncomfortable, you can sit on the stairs and mimic the same movement with your leg stretched out in front of you. Do this movement slowly, with control and only to a level that's pain free. Try for one set of eight to twelve repetitions for each leg.
Deltoid Raises
Stand or sit in shoulder deep water to work your upper body. The Mayo Clinic recommends using hand webs, buoys and kick boards if you need more resistance. Bring your arms down to your sides with the palms facing your body. Lift your arms up to the side as high as you can keeping them underwater. Your palms should be facing the floor. Focus on pushing up against the water. Then push your arms back down to your sides. This exercise helps strengthen the shoulder muscles. To get the most benefit, keep your hands under the water the entire time. This keeps consistent tension in the muscles as you push your arms through the water.
Noodle Bicycle
You can also incorporate an exercise that works the whole body such as the bicycle on a noodle. This exercise will tone your arms, legs and strengthen your abdominal muscles as you try to maintain balance and good posture. Straddle the noodle, then move your legs in a bicycle motion and breast stroke your arms. The goal is to travel around the pool as much as possible.
Ai Chi
Ai chi, a version of tai chi, is done in the water. According to the National Center on Physical Activity and Disability, ai chi involves gentle movement in warm shoulder-deep water combined with slow and deep breathing. It is a relaxing way to improve overall conditioning and range of motion.
