Articles on Exercise | Topics: exercise, exercises, exercising
by Gadar Valdez
Old Arthur Is Kicking In? Try Water Exercising
We all know that exercise is an important part of remaining healthy. However, when our joints refuse to play along, exercise is transformed from a fun and invigorating enterprise into a test of how much pain we can endure. When we're suffering from arthritis, we tend to keep our joints as still as possible. This can lead to a weakening of the muscles and tendons and a stiffening of joints.
It's interesting that the most basic aid in the struggle against arthritis doesn't come from a pharmaceutical company, or from modern science. It has been with us for thousands of years and has been recommended by the medical community throughout the ages. Since the first hot springs were discovered and the secret of fire became known, humans have used the magic of warm water baths to combat aching joints.
Now, with spas, health clubs, backyard hot tubs and Jacuzzis, almost everyone has access to a pool of hot water in which to relax. The warmth provided by hot water allows muscles to relax and increases the circulation of blood to the joints. Not only does this bring some immediate relief of arthritis symptoms, but it also provides us with a great environment in which we can exercise.
Exercise in a hot tub? Absolutely! Besides reducing the pain in our joints, exercising in water allows for body weight to be supported. This makes exercising in water much safer and, therefore, more relaxing. In addition, the resistance that water provides as we move within it helps strengthen our muscles.
Before we begin water exercise, we should consult a doctor, of course. For most of us, water exercise is perfectly safe, but there are exceptions. These include those of us who have experienced serious joint damage or replacement surgery—your doctor will know what's right for you. We should also be aware of some general guidelines. Water between 83 and 88 degrees (Fahrenheit) is considered best for exercise. Water around 100 degrees can be very relaxing, but may also lead to overheating.
After you've received the advice of a doctor, it's time to begin!
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If we pretend to respect the artist at all, we must allow him his freedom of choice, in the face, in particular cases, of innumerable presumptions that the choice will not fructify. Art derives a considerable part of its beneficial exercise from flying in the face of presumptions.
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The Arthritis Foundation Aquatics Program is a warm water exercise program designed by the Arthritis Foundation. Classes are offered at local pools nationwide—contact your local Arthritis Foundation office for information. The classes are lead by a trained instructor, usually last between 45 minutes to an hour and are scheduled 2 to 3 times a week.
If you can't locate a program close to home, a number of at-home spas and hot tubs are available for purchase. In fact, if advised to engage in water exercise by a doctor, the purchase of the hot tub or spa may be a tax-deductible medical expense. Ask your tax professional before installing a spa at home.
Whether at a local pool, or at home, you should allow your body to warm up in the water before beginning any exercise. This will allow for your muscles to relax and for your circulation to increase. The body part being exercised should be submerged in the warm water and all movements should be performed slowly and gently. While performing an exercise, attempt to follow through the full range of motion if possible, but stop the movement if you experience sudden or increased pain.
A number of safe and effective exercise programs exist online along with illustrations. Basically, any joint movement, combined with the resistance of the water, serves both to keep the joint limber and to strengthen the muscles surrounding the joint. While seated in the warm water, simple exercises include flexing wrists and ankles forward and backward as well as side to side. You can extend your legs from a seated position, straightening them out in front of you. A good shoulder exercise consists of holding your arms straight out in front of you and slowly lifting them up until they are pointing towards the sky. Each motion should be carried out between 3 and 8 times. If, an hour or two after leaving the pool, you experience soreness in the muscles or joints, you may have overdone it a little, and should cut back next time.
These exercises and others can be found in a free brochure "Water Exercise: Pools, Spas and Arthritis" from the Arthritis Foundation.
Water exercise provides an excellent way to stay fit and active despite arthritis. With a doctor's guidance, a water exercise program is a fun and effective way to combat arthritis and keep joints and muscles healthy.
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