As the human body ages, diseases like osteoporosis and arthritis limit mobility. For elderly people with trouble bearing weight and a limited range of motion, exercising on hard surfaces causes pain. Performing exercises while submerged in water alleviates pain associated with exercise, because the buoyancy of water decreases pressure on your joints and bones. Exercising in a pool also helps increase range of motion.
Benefits
When under water, your body experiences hydrostatic pressure. This pressure comes from force put on your body by water molecules. Certified Therapeutic Recreation Specialist Sandy Overman notes that hydrostatic pressure increases circulation. Increased circulation relieves conditions like edema and helps extend range of motion. For those with limited weight-bearing ability, water's buoyancy takes pressure off joints. Buoyancy allows water to support 90 percent of body weight.
Water Pilates
The United States military used Pilates, invented by Joseph Pilates, to rehabilitate injured soldiers in World War I. Pilates does not require equipment, and you can perform Pilates exercises while underwater. For the elderly, Pilates strengthens muscles and increases flexibility.
To perform one Pilates exercise, stand up straight in a pool, take a deep breath and extend both arms forward. Bend your right knee and slide your left leg backward. Hold the position for five seconds. Bring your left leg forward, and rest your foot on your right knee. Hold for 10 seconds. Lower your left leg and repeat the exercise with your right leg.
Cardiovascular Exercises
During cardiovascular exercise, both the heart and lungs work harder to supply oxygen to body tissue. According the American Heart Association, elderly people who do not exercise experience greater occurrence of heart disease and stroke. Cardiovascular exercise burns calories and strengthens the cardiovascular system in senior citizens.
Walking in chest deep water qualifies as a cardiovascular exercise. Add ankle weights for a more strenuous exercise. Do laps in the pool for 40 to 50 minutes to see the greatest benefit. Swimming is also a cardiovascular exercise. Try swimming laps for 40 to 50 minutes or until fatigued.
Ai Chi
Ai Chi uses a combination of Shiatsu, Tai Chi and Watsu exercises to provide a total-body workout. The National Center on Physical Activity and Disability reports that Ai Chi increases oxygen and calorie usage.
To perform one Ai Chi exercise, bend at your knees and extend both arms forward. Rest your arms on the surface of the water with your palms facing up. Exhale and turn your palms toward the water, followed by lowering each arm in front of your body. While turning your palms upward, raise both arms to the surface of the water. Repeat this exercise five to 10 times.
References
- American Family Physician: Promoting and Prescribing Exercise for the Elderly
- Spine Health: Water Therapy Exercise Program
- Brain Line: Why Aquatic Therapy
- United States Army: Pilates -- World War I Therapy Becomes Popular Pastime
- American Heart Association: Exercise (Physical Activity) for Older People and Those With Disabilities
- National Center on Physical Activity and Disability: Ai Chi
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