Arthritis is a painful condition that causes joint swelling, tenderness and decreased mobility. Although a regular exercise routine is important for overall health, the pain of arthritis can make sticking with a workout a difficult task. Water exercises can provide fitness benefits without a lot of pressure on the joints. Many different types of water exercises exist; some work individual parts of the body, such as those that are particularly uncomfortable due to arthritis, while other types provide an overall aerobic workout.
Benefits
Water provides a good medium for exercise if you have arthritis because you can perform aerobic activity without adding a lot of stress on your joints. The water provides resistance, making the muscles work and ultimately raising your heart rate, but it also acts as a cushion and reduces the overall impact. Warm water that is found in many swimming pools and spas relaxes the muscles and supports more flexibility and stretching during your exercise routine. Exercising in water also promotes personal well-being and a sense of satisfaction in addition to a healthy workout.
Types
You can start exercising by sitting on a bench in the water until your shoulders are submerged. Extend your arms straight out in front of you and slowly raise and lower them, using the water as resistance. You can also perform this exercise in the same method by bending at the elbow or lifting your arms out to the side. Repeat each exercise for your legs by bending and straightening at the knee. The Arthritis Foundation recommends following through range of motion exercises and repeating each exercise three to eight times as tolerated. Avoid overstretching the muscles and stop if you experience abrupt pain.
Support
Many classes are available for groups to perform water exercises together. Classes are often accessible through community swimming pools or health clubs and may be specifically designed for those with arthritis. These groups can provide a fun atmosphere for working out with others under the guidance of a trained instructor. Classes also give those who suffer from arthritis a measure of support in meeting and exercising with others who have the same condition.
Considerations
If you have arthritis but are not accustomed to exercising in water, consult your doctor before beginning this type of routine. While warm water can be soothing, some spas and hot tubs have very hot water that may not be suitable for long exercise routines. Stop exercising and get out of the water if you feel overheated, lightheaded or dizzy. Having an exercise partner nearby can help keep you motivated but can also provide help if you need assistance getting out of the water.
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