If you suffer from arthritis, the concept of running, biking or using an elliptical may sound too difficult. With swollen or stiff joints, these types of aerobic exercises can exacerbate joint pain. To be healthy, though, you need to work out about two and a half hours per week, recommends the Centers for Disease Control and Prevention. Aqua fitness provides an ideal environment to work yourself out without stressing your joints.
Function
By swimming in warm water, you can work your arthritic joints to their full range of motion. The water makes you buoyant, so you don't over-stress your knees, wrists or other frequently affected joints. In addition, the warm water can soothe aching joints, increasing your mobility.
Types
The most common workout is lap swimming, which you can do either through a master's program or by swimming laps on your own using one of many online sites to guide your workout and prevent boredom. You can also take an aqua fitness class created by the Arthritis Foundation Aquatic Program. It offers a gentle workout led by trained instructors. In addition, you can try fitness walking in the shallow end of the pool, using a flotation belt to help keep you buoyant. These types of workouts not only increase your fitness, but also benefit your body with increased flexibility and strength without stressing your joints.
Expert Insight
One of the hidden benefits to aqua fitness for arthritis sufferers is the improvement in mental health many experience. The Centers for Disease Control and Prevention state that those who swim experience an improvement in their mood, a decrease in depression as well as relief from anxiety. In addition, those who use the water to pursue a fitness regimen cut their risk of death in half, according to the CDC.
Prevention/Solution
If you struggle with rheumatoid arthritis, swimming offers the most health improvement than any other form of exercises, states the CDC. If you have osteoarthritis, swimming improves joint mobility and diminishes pain in the joints.
Time Frame
If swimming is a new activity for you, start with a structured class or make sure a lifeguard is on duty. Try swimming for 10 minutes to avoid wearing yourself out. The CDC recommends breaking your workout up at first to make it more manageable and a natural part of your routine. If you walk on a regular basis, "Arthritis Today" suggests ending your walk with a segment of walking in the water, not only does this combine bone-density building activity with an activity that's easier on your joints, but it also makes the end of the walk an opportunity to cool down, especially during hotter weather.
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