Pool temperature plays a major role in any aquatics workout for arthritis, as well as the types of exercise you perform. Many health clubs and gyms offer aquatics classes with specially trained instructors to walk you through an effective workout in a temperature controlled swimming pool.
Water Temperature
Warmer water assists in joint flexibility during aquatics, according to Pilates Back Joint Exercise website. Cold water only increases muscle tightness and difficulty in joint movement. The Arthritis Foundation states that ideal water temperature for arthritis aquatics is between 83 and 88 degrees Fahrenheit. Always check pool temperature before entering the water to ensure that it is not too hot or too cold for your comfort level.
Exercises
Aquatic arthritis exercise comes in three cycles. The warm-up loosens your muscles to help prevent injury. Stretching and walking increase in intensity for up to 15 minutes. The next step is core exercise, using the natural resistance of water. Core exercises work your muscles to help build strength that is normally lost during arthritis flare-ups. Following 10 to 15 minutes of core exercise, you enter the cooldown portion of your workout. This also is a series of stretches and walking to naturally slow your raised heart rate and keep your muscles flexible long after your workout is complete.
Benefits
Water's natural buoyancy allows for ease of movement as well as increasing blood circulation. The Arthritis Foundation points out that warm water increases your body temperature, thus opening blood vessels. Water workouts provide less risk of injury than working out at a gym or at home.
Considerations
Some arthritis sufferers may experience problems getting in and out of the pool. Safety measures, such as floats and other assisting devices, may be required, especially for elderly patients or children. Consult your physician before joining aquatics classes, and never attempt to perform exercises in your pool without supervision. General water aerobics are not the same as arthritis water exercise. Consulting a licensed aquatics instructor is your best bet at effective treatment.
Member Comments