Why You Should Use Aquatic Exercise For Overall Fitness

 

Aquatic exercise is effective for anyone wanting to build lean muscle mass, increase strength, or heal from injury. It is also the ideal exercise medium for aging adults by helping them maintain their good health at a comfortable, functional level. Here’s why:
Cardiovascular exercise-

  1. Directly reduces rick of circularly problems and heart disease.
  2. Resistance workouts help to maintain strength and stability in the muscles, which can help go a long way toward preserving the balance, range of motions and mobility.
  • Joint Protection
    1. “The resistance of the water prevents any of your joints from moving too quickly, which can prevent mild hyperextension and repetitive- stress injuries.

“Travis Baughman, Clinic Director and Physical Therapist at Drayer Physical Therapy in Mechanicsburg, PA, states, “Less stress on the joints is one of the main reasons we use water therapy for our senior patients. With water, you’re able to unload those joints yet continually strengthen because the water is always causing some type of resistance. As the joints move, more [synovial] fluid flushes the joints and it feels better for the patient. We see a lot of patients who have pain and discomfort and it’s difficult for them to progress on land” (according to this source).

Best Water Exercises:

  • WATER JOGGING-
    • Try jogging for 1-to-3 minutes intervals in waist- high water and then alternate with less cardio- heavy water exercises.
  • SPIDERMAN-
    • Climb like Spiderman! Stand in the water at the side of the pool. Stabilize your upper body by sweeping your hands back and forth as you run your legs up the side of the pool and back down to the pool floor.
  • ONE-LEGGED BALANCE-
    • This one is great for working on balance without the risk of failing and causing injury. While standing in waist- high water, lift your left knee up and place the middle of a noodle under your left foot. (Its sides will float up into a U-shape. By keeping your hands by your side you will balance with your left foot on the noodle for one minute.

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