The stiff, painful joints characteristic of arthritis can make physical activity unpalatable. Lack of physical activity, however, will worsen these symptoms, which will further reduce your desire to exercise, creating a vicious cycle. When performed within the limits of your personal capability, regular physical activity will ease symptoms of arthritis and improve mobility, both of which contribute tremendously to your quality of life. Water exercise, in particular, is one of the best and safest forms of exercise if you suffer from arthritis.
Checking With Your Doctor
Though water exercise is probably one of the safest forms of activity, you should always check with your doctor before beginning any type of exercise program, especially if you have any sort of disease, chronic health condition like high blood pressure or are unsure of your health status. If you have severe joint damage or have had joints replaced, you need to use extra caution and your doctor can advise you on this.
Benefits of Water Exercise
Water exercise offers many advantages over other types of exercise when it comes to arthritis. The buoyancy of the water takes pressure off the joints, which allows for a less painful exercise experience. Your body can move more freely in the water, which can improve your flexibility and range of motion. You typically work out in warm water, which soothes joint pain and loosens up the muscles.
Water Temperature
Dr. Edward R. Laskowski of the Mayo Clinic says no official guidelines exist for ideal temperature for water exercise but says a good temperature falls between 83 and 88 degrees. If you only plan on doing light movements or just want to soak, you can use hotter water, but soaking time should not exceed more than 10 to 15 minutes for temperatures between 94 and 104 degrees. If you are older, you have a greater risk of overheating. Symptoms include light-headedness and nausea.
Exercise Tips
Gently ease yourself into the water and begin with light exercises to warm up your joints. End exercise sessions with gentle exercises to cool down. Do at least three repetitions of each exercise and eight maximum. While you might experience some discomfort during the exercises, stop if the pain quickly increases or comes on suddenly. If post-exercise pain lasts longer than one or two hours, you probably pushed yourself too hard -- ease up the next time around.
Arthritis Foundation Sponsored Programs
If you do not have your own heated pool or hot tub or you like the idea of working out with others, local chapters of the Arthritis Foundation sponsor water exercise classes designed specifically for arthritis sufferers in local locations with indoor pools two to three times a week.
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