If you have arthritis, you've likely experienced some of the painful ramifications that can affect your daily routine. Flare-ups of the condition can cause swelling, stiffness and redness around the affected joints, according to the National Institutes of Health. Although arthritis is incurable, there are ways to manage the disease and limit the severity of symptoms. Exercising in water is one such method that has proven effective, according to the Arthritis Foundation.
Identification
Water exercise involves performing fitness activities in a pool or hot tub. Exercising in water is not limited to swimming; you can enjoy a number of activities in water that are traditionally performed on land, such as aerobics classes or even walking. Working out in water provides resistance without the impact on bones and joints experienced by land exercise.
Benefits
Water exercise produces a number of benefits for arthritis sufferers. It reduces the amount of pain in those with osteoarthritis, according to the Centers for Disease Control, and is more beneficial than other types of exercise for those with rheumatoid arthritis. You can exercise longer in water than on land and expend the same amount of effort working muscles and joints.
Water Temperature
While pools are ideal for water aerobics and more intense strength-training exercises, performing less vigorous activities in a hot tub has the added benefits of both heat and massage from the tub's jets. Heated water relaxes stiff muscles and improves blood circulation throughout the body. The Arthritis Foundation recommends using a pool heated to 83 to 88 degrees Fahrenheit if you're doing more rigorous exercise; less intense activities can be done in hot tubs that are a bit warmer. If you spend some time soaking in warm water, be sure to keep it in increments of 10 to 15 minutes. Never soak or exercise in very hot water.
Considerations
Whether you choose to participate in water or land exercises, preparing your arthritic joints is essential prior to working out. Stretching prior to physical activity prepares your body for exercise by increasing blood flow to the muscles. The Mayo Clinic recommends warming up for five to 10 minutes prior to your aerobic workout or strength-training session. Always start your exercises slowly and stop if you feel sharp pain.
Warning
Water exercise is a safe way to stay active if you have arthritis. However, as with other forms of physical activity, there are risks. If you have other medical conditions such as diabetes, abnormal blood pressure or cardiovascular disease, be sure to talk with your doctor before beginning a water exercise program. Whether you're working out at a fitness club or in your own pool, make sure someone is nearby in the event you need assistance getting in and out of the water.
