Aquatic exercise protocols allow injured and healthy individuals a safe, gentle way to increase physical activity. Check with your doctor before starting any new exercise protocol to make sure it is right for you.
Purposes
Aquatic exercise protocols can serve a variety of purposes. Protocols can be developed for rehabilitation from various ailments with the purpose of returning individuals to their previous activity level. Protocols should challenge patients to meet program goals of gradually increasing intensity, time sequence and output levels, according to Washington State University. Good aquatic exercise protocols provide treatment programs that are consistent, available as an assessment tool, adjustable to each individual and easily measurable.
Benefits
Implementing and following proper aquatic exercise protocols can provide many benefits. Exercising in water is easier on the joints since water's natural buoyancy supports most of your body weight, according to the Arthritis Foundation. Placing less stress and pressure on joints can make moving easier and less painful for individuals with joint ailments, including varieties of arthritis and fibromyalgia. Water supplies natural resistance that is 12 times stronger than the resistance provide by air. This can make toning and strengthening muscles easier in water than on land. Another benefit of aquatic exercise is that the intensity level is easily adjusted depending upon water depth. Exercising in deeper water will provide greater intensity than shallow water workouts. Risk of falling is minimized while doing aquatic exercises, which can benefit individuals with balance problems, weak joints or the elderly population. Aquatic exercises done in warm water can warm up joints and distribute heat throughout the body before maneuvers, increasing flexibility and range of motion, according to the University of Washington Medical Center. Exercise can also improve coordination, independence levels, mental outlook, endurance and self-esteem while lowering incidences of depression.
Form
Proper form must be used throughout any aquatic exercise protocol to prevent injury. While in the water, make certain your feet touch the bottom of the pool if involved in exercises that require proper footing. Proper footing helps balance the body. Exercises involving proper footing can include water walking, water jogging, calisthenics such as jumping jacks and leg exercises. Supervision may be needed when initially starting any new aquatic exercise program, according to the Arthritis Foundation.
Considerations
Remember to drink plenty of fluids while exercising, even if maneuvers are done in cool water, according to the Arthritis Foundation. Start slowly and gradually increase intensity and time. Start by doing eight repetitions. If exercising an injured body part, make certain the part is fully immersed in water. Understand that pain lasting longer than two hours after exercising means you are overdoing it, according to the University of Washington Medical Center. Start and end every aquatic exercise session with easy maneuvers.
Water Walking
Consider this example of a protocol for water walking. Get into chest or waist-deep water and walk as you would on land, making certain to stand up straight with your shoulders back, abdominal muscles tight and your chest high. Let your arms hang at your sides, with arms slightly bent. Make certain your entire foot touches the bottom as you take steps forward, heel touching first to prevent injury. Walk forward, sideways or backward, across the shallow end or around the pool's perimeter. Start with a short time in the pool, say 10 or 15 minutes, and build up your time as your fitness level increases. You can also increase the intestity of your workout by doing short bursts of faster walking or adding pool weights or noodles.
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