Pool Exercises For Arthritis

More than 670 million people in the world have arthritis, writes MaryBeth Pappas Baun, M.Ed., in her book "Fantastic Water Workouts." Although exercise can improve flexibility and range of motion in arthritic joints, patients often avoid it because the movements cause pain. Performing the same exercises in a pool, however, can decrease pain and swelling, because the water supports the weight of the body.

Benefits

If you have arthritis, exercising in the pool may help you to improve strength, endurance, flexibility and mobility more effectively than performing the same exercises on land, according to the AARP. Since the buoyancy of the water holds you up as you move about, you can perform both aerobic exercises and strength training without straining your joints. Water workouts can also improve your mood, help you relax and reduce stress while exercising your body.

Routine

Exercise in a swimming pool heated to a temperature between 83 and 88 degrees Fahrenheit, says Baun. The water should feel soothing, but not hot. For an overall workout, divide your time in the water to include 10 minutes of warm-up; five to 15 minutes of aerobic exercise; 15 to 20 minutes of strength and flexibility exercises; and a 10-minute cool-down. As you become stronger and more energetic, increase the time spent on aerobic and strengthening exercises accordingly.

Warm Up and Cool Down

Warming up before exercising prevents muscle strain and injury. Submerge your body and allow your muscles to relax, then walk in the water for five minutes to get your circulation flowing. Spend another five minutes stretching while standing in the water, holding each stretch for 10 seconds. Begin with stretching your legs -- thighs, hips, calves, shins and buttocks. Move on to stretching your back, chest, and torso, then roll your shoulders and your neck. Stop at any point that causes pain. After you complete your workout, perform the same stretches, holding each for 20 seconds, before leaving the pool.

Cardio Workout

Using a flotation vest or aqua noodle to keep you upright, perform aerobic exercises for five to 15 minutes. Walk or run backwards and forwards or do jumping jacks or dance moves to elevate your heart rate. If you begin to feel weak or dizzy, rest for a moment or change activities.

Strength and Range of Motion Exercises -- Upper Body

Sitting or standing in the pool, gently move each joint through a complete range of motion, repeating three to eight times as tolerated. Begin with your shoulders by reaching your arms forward and upward, then out to the side. With your arms below water level, make small circles, then larger and larger ones, first inward and then outward. Bend your elbows, then straighten your arms. Turn your wrists in circles, then bend them forward and backward. Touch the fingers of one hand lightly against the thumb. Make fists with your hands, then straighten the fingers.

Strength and Range of Motion Exercises -- Lower Body

Sitting in the pool with back supported, straighten your knee and bend the ankle, pointing the toes. Curl toes down, then straighten them out. Circle your ankles, clockwise and then counterclockwise. Slowly raise one foot up to straighten out your knee, then bend the knee again. Lift one knee and hug towards your chest, hands under the thighs or over the knee to assist with the stretch. Sitting forward, straighten one knee and slowly move the leg out to the side, hold for three seconds, then bring it back to the center. Standing with your left side to the pool wall and holding the wall with your left hand, raise your right leg forward with the knee straight, hold for five seconds, then swing the leg backward. Raise leg forward again, swing it out to the side, hold for five seconds and cross it in front of your body. Repeat with the right leg. Place hands on hips and, without moving your feet, bend slowly toward the right, then to the left. Repeat in the other direction.