Arthritis pain can affect the hands, shoulders, hips, knees -- anywhere a joint exists. If you experience the swelling, pain and stiffness that accompany arthritis, water exercises can prove a beneficial method to relieve symptoms. Knowing what exercises to perform and how to stay safe in the water can help you find relief.
Significance
Arthritis is a condition that causes painful inflammation of the joints that leads to pain, loss of mobility and joint swelling. More than 100 types of arthritis exist, according to MedlinePlus. These types can be caused by an autoimmune disorder, injury or breakdown of the joints that occurs with aging. Because arthritis can be debilitating, physicians often recommend exercises to maintain mobility and flexibility. Water aerobics is an example of an exercise that places minimal strain on the joints.
Benefits
Regular exercise offers many benefits to arthritis sufferers, according to the Arthritis Foundation. Low-impact, muscle-toning exercises such as water aerobics can help to reduce pain and stiffness. Because water aerobics offers muscle-toning advantages, the exercises help to strengthen the muscles surrounding your painful joints to provide increased stability. Water aerobics also helps you to control your weight. This is beneficial because added weight places extra pressure on the joints.
Expert Insight
Simply walking laps in a pool can provide low-impact exercise beneficial for those with arthritis, according to one fitness expert writing on Arthritis Today. "The water's buoyancy supports the body's weight, which reduces stress on the joints and minimizes pain," said Vennie Jones, aquatic coordinator for the Baylor Tom Landry Fitness Center in Dallas, interviewed in "Fitness" magazine. "And it's still a great workout. Water provides 12 times the resistance of air, so as you walk, you're really strengthening and building muscle."
Exercises
In addition to walking, exercises that can be performed in the pool include holding on to the edge of the pool for stability and kicking with the legs, according to "Fitness" magazine. You can perform this same motion holding a kicking board and traveling down the pool. Performing knee lifts while pumping the arms can provide an additional workout, according to Arthritis Today.
Safety Precautions
While water aerobics can help you to reduce arthritis pain, it is important to practice safety precautions while in the water, according to the Arthritis Foundation. Enter and exit the pool carefully and ensure you have assistance getting out of the pool, if needed. Ensure the pool's temperature is not too high -- temperatures ranging from 83 to 88 degrees Fahrenheit should be sufficient for extended exercise periods. If you begin to feel lightheaded or sick to your stomach, cease exercising.
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