Fitness can be obtained through exercise on land or in the water. Many air, or land, exercises can be performed in the water. Both water and air exercise have their pros and cons. Depending on your current state of health and your fitness goals, one location might be more beneficial than the other.
Water Exercise Benefits
Various types of exercise can be performed in the water, such as walking, running, swimming and water aerobics. You will experience less joint discomfort, benefit from greater resistance than air exercise and feel more confident due to decreased risk of falling. Cathy Arnold, M.Sc., assistant professor of physical therapy at the University of Saskatchewan in Canada, studied the difference between water and land exercise in older women with osteoporosis. The women were more comfortable in the water because they were not afraid of falling. Water exercise also elicits a cardiorespiratory response similar to that of land exercise. Results from a study conducted by Brigham Young University graduate student Rachel Rife demonstrated that water treadmill running was a suitable alternative to land treadmill running for maintaining conditioning.
Air Exercise Benefits
There are a number of reasons why air, or land, exercise might be more beneficial than water exercise. Land exercise can build functional strength in a way that water cannot. Arnold reports that exercise on land, versus water, improved daily tasks like standing up from a seat or climbing stairs. Land exercise also helps to maintain or build bone density, which is important to prevent osteoporosis. An activity as simple as walking on land can help to build bone density.
Considerations
Each form of exercise has its own limitations to consider. Water exercise cannot improve bone density. Osteoporosis requires weight-bearing activity, which the water does not offer. If you lack access to a pool, water exercise might not be an option. Land exercise, such as aerobics, might be scary for you if you suffer from balance issues, often a problem for older people. Additionally, exercise on land, such as running, is tough on your joints. If you suffer from joint pain, arthritis or are overweight, land exercise might be more painful for you.
Practical Application
There are reasons to perform exercises on land and in water. The right location might depend on the season, your age and your physical condition. Injured athletes can maintain their conditioning by taking their routine to the water. During race season, runners will benefit more from land running. Senior and disabled populations can benefit from the water's buoyancy and the peace-of-mind that comes with the support of the water and reduced risk of falling. To improve activities associated with your daily living, land exercise will be more beneficial. You should exercise on land, at least part of the time, to prevent osteoporosis. Taking part in both air and water exercise will provide you with a well-rounded fitness program.
Tips and Warnings
When exercising in water, stay close to others. Developing a cramp or heart attack in the water could be fatal. Do not exercise in water that is too hot or too cold. The Arthritis Foundation suggests temperatures between 83 and 88 degrees Fahrenheit if you suffer from joint pain or arthritis. Drink plenty of water and dress appropriately to prevent dehydration and overheating when exercising in the heat. Whether exercising on land or water, when outdoors, remember to wear sunscreen.
References
- Athritits Foundation: Water Exercise
- "Physiotherapy Canada"; A Randomized Clinical Trial of Aquatic versus Land Exercise to Improve Balance, Function, and Quality of Life in Older Women with Osteoporosis; C.M. Arnold, A.J. Busch, C.L. Schachter, E.L. Harrison, and W.P. Olszynski; 2008
- "Arthritis Today"; Water Walking 101; Camille Noe Pagan
- Physiological Differences Between Land and Treadmill Running; Rachel K. Rife; April 2008
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