Looking for a great summer workout? Leave your gym shoes in the closet and turn to water exercises instead. Swimming and walking is becoming increasingly popular, with classes popping up across the country – and for good reason, says Vennie Jones, aquatic coordinator for the Baylor Tom Landry Fitness Center in Dallas.
Like all water exercises, water walking is easy on the joints. “The water’s buoyancy supports the body’s weight, which reduces stress on the joints and minimizes pain,” says Jones. “And it’s still a great workout. Water provides 12 times the resistance of air, so as you walk, you’re really strengthening and building muscle.” You do not bear weight while swimming and walking, however, so you’ll still need to add some bone-building workouts to your routine.
You can walk in either the shallow end of the pool or the deep end, using a flotation belt. The deeper the water, the more strenuous your workout. And if you fall in love with swimming and walking, you can keep going in cooler months – just switch to an indoor heated pool.
What you need: For deep-water walking, a flotation belt keeps you upright and floating at about shoulder height.
How it works: You’ll stand about waist- to chest-deep in water, unless you’re deep-water walking. “You walk through the water the same way you would on the ground,” says Jones. Try walking backward and sideways to tone other muscles.
Try it: Stand upright, with shoulders back, chest lifted and arms bent slightly at your sides. Slowly stride forward, placing your whole foot on the bottom of the pool (instead of just your tiptoes), with your heel coming down first, then the ball of your foot. Avoid straining your back by keeping your core (stomach and back) muscles engaged as you walk.
Add intensity: Lifting your knees higher helps boost your workout. You also can do interval training – pumping arms and legs faster for a brief period, then returning to your normal pace, repeating the process several times.
Find a class: If you’re new to water exercises, an instructor can make sure your form is correct, says Jones. Plus, it can be fun to walk with others. To find a class near you, call your local YMCA, fitness center or Arthritis Foundation office.
Don’t forget the water: By exercising in a pool during the hot months, you’ll avoid problems that can accompany other outdoor summer workouts, such as heat exhaustion and dehydration. But you still need to drink water – even while keeping cool in the pool.
Thank you for your help in this matter.
Carole
My concern is that I'm too short to do water
walking and should I use a floatation belt or not?
it is a GREAT cardio exercise
since I have OA in both hips
I move out to shoulder level and ''run'' with a floatation belt to the deep end and back
without touching the bottom of the pool, this is a Zero Gravity Exercise
the best part,
you always feel better after the work-out
enjoy.
Like " wood Chopper", "Golf swing","Wave" and any other you might have.
I also take the Silver Sneakers yoga classes 2x week.
It has helped my arthritis immensely. souls
I have osteoarthritis in my spine so any hints would help me. Thanking you
I take aquatic pool arthritis classes at a local YMCA where I live. I would like to get a list of exercises that one would use at a pool for arthritis so I can share with my rheumatoid physician so he can fully understand my problems in the pool and outside of the pool. I have much difficulty from day to day using my hands and feet for the normal activities that most people have no problems with. MY YMCA instructor Kathy told me that I can easily get a list of the exercises (including needed pictures, names, and discriptions of the exercises) on the internet under arthritis or the arthritis foundation. I have looked all over the internet and I cannot find this list. Is there a list (word document or pdf) that describes water arthritis exercises on the internet that I can print out and share with my physician. I am on disability because of pain, stiffness, inflammation, and the inability of moving my joints for normal tasks. Just typing this letter causes me pain and discomfort. Sincerely Yours,
Victor Richie
If there is a list on aquatic arthritis exercises, how do I find it?
repeat of 17Jan2011
Any help will be appreciated!
Sincerely Yours,
Victor Richie
I am certified to teach both classes with the Arthitis Foundation and enjoy my classes very much. I also attend classes that help my own arthritis, and found it both stimulating and healing. The companionship found in the group classes are great also, we often make a lunch date with our classes. Fun and keeps us moving, Hooray for water fitness.
I'm very interested in the water-walking as it would solve a few problems - I live in the deep south and in the summer the heat/humidity is just too much regardless of what time of day it is... mall walking is not an option as I work full-time and just can't seem to get it into the schedule... where I work (a major university of higher education) has an aquatics center and I could join for the nominal fee of 4.50 per month...
Has anyone here done the water walking? did you find it helped with pain? increased muscle?
Thanks for taking the time to read this and any response you might want to give...
So check on the rehab hosp. They have indoor pools most of the time. Since I'm on medicare, I'm also on scholarship.
I'm also the Director of the Boise Fibromyalgia Support Group and encourage my members to use the pool to help them out. It's so WONDERFUL.
To find your local chapter, visit www.arthritis.org/chaptermap.php
Simply cut and paste the Web address above into your Web browser window.
And remember to consult your physician or physical therapist before starting any exercise routine. They can provide recommendations and tips, such as how often and how long you should exercise.
Thanks,
The Editors
Arthritis Today magazine
THANK YOU
Thanks.
I too find the water exersices to be so beneficial but very expensive. I am only 45 and wish there were more options available for fibro that were covered under insurance such as aquatic excersise.
is a difficulty for you, you can see if they
will let you volunteer a certain number of hours a week. The volunteering then gives you
Y membership or the opportunity to use the facilities. This is what is done at the YMCA
in Santa Monica, California where they have a
beautiful pool. The other source if inexpensive pool access are our local Los Angeles Community Colleges. I hope this is
of some help.
The instructor was going to be absent so she taught me and I am still doing it.
I realize a lot of changes have been made, but what ai am doing works.
Jeanie Haines
Ruskin, FL
others on arthritis/swimming are just
great and very helpful. Thank you for a
wonderful article.
Check your local library; there will be at least one book on water exercise. If you can't find anything, just walk in the water for twenty to thirty minutes. If you are wearing water shoes, they will provide more flotation than you expect; if you lose your balance you will find it hard to get your feet back on the pool floor.
Thanks.
Also is there ever a case when insurance will help with the cost?
Thank you.
There are classes at New Millinium Fitness Center in Mebane, NC. It is a new pool facility and the class is well attended.
The distance is about 20-30 minutes from
Elon. Good luck on your license renewal.
I live in Elon, NC
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