✿ Water Workouts Why so Wonderful?
Water-Based Exercise and Chronic Illness
Water-based exercise can help people with chronic diseases. For people with arthritis, it improves use of affected joints without worsening symptoms 7. People with rheumatoid arthritis have more health improvements after participating in hydrotherapy than with other activities 8. Water-based exercise also improves the use of affected joints and decreases pain from osteoarthritis 9.
Water-Based Exercise and Mental Health
Water-based exercise improves mental health. Swimming can improve mood in both men and women10. For people with fibromyalgia, it can decrease anxiety and exercise therapy in warm water can decrease depression and improve mood 11, 12. Water-based exercise can improve the health of mothers and their unborn children and has a positive effect on the mothers’ mental health 13. Parents of children with developmental disabilities find that recreational activities, such as swimming, improve family connections 14.
Water-Based Exercise and Older Adults
Water increases your bodys buoyancy and you will feel less pain in your joints and the resistance is ten times greater than air. There are many benefits of aquatic exercise as well as many different forms.
There are all kinds of devices like foam dumbells, aqua joggers, aerobic water steps, and kick boards that you may like to try. In the water you have the chance to work on cardiovascular, strength, flexibility, and toning. You can increase endurance, help control your weight, and you can keep your heart, blood vessels, and lungs healthy too. As with all aerobic exercise you heart will pump more oxygenated blood to your tissues and major organs with each beat. Over time the heart will become stronger and you will notice improved circulation. Aquatic exercise can also help burn more calories, improve your mood, and help create lean muscle tissue. Because the waters resistance is so great on the body it helps improve strength and flexibility. The best thing about working out in the water is anybody can do it and its fun! Whether you are big or small, short or tall you can do it! Even if you just want to swim laps a couple of times a week it's enough to make a difference in the way you look and feel. Water exercise can also help improve your range of motion, posture, muscle tone, and help reduce joint pain. Good muscle tone and flexibility will allow you to move freely without fear of injury or pain. You should always stretch post work out and it can be done in the water too.
- US Census Bureau. Statistical Abstract of the United States: 2012. Arts, Recreation, and Travel: Participation in Selected Sports Activities 2009 [PDF - 2 pages]
- U.S. Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans: Be active, healthy, and happy! In Chapter 2: Physical Activity Has Many Health Benefits. Last verified on December 23, 2009.
- Chase NL, Sui X, Blair SN. 2008. Swimming and all-cause mortality risk compared with running, walking, and sedentary habits in men. Int J of Aquatic Res and Educ. 2(3):213-23.
- Lotshaw AM, Thompson M, Sadowsky S, Hart MK, and Millard MW. 2007. Quality of life and physical performance in land- and water-based pulmonary rehabilitation. Journal of Cardiopulmonary Rehab and Prev. 27:247-51.
- Broman G, Quintana M, Engardt M, Gullstrand L, Jansson E, and Kaijser L. 2006. Older women’s cardiovascular responses to deep-water running. Journal of Aging and Phys Activ. 14:29-40.
- Cider A, Svealv BG, Tang MS, Schaufelberger M, and Andersson B. 2006. Immersion in warm water induces improvement in cardiac function in patients with chronic heart failure. Eur J Heart Fail. 8(3):308-13.
- Westby MD. 2001. A health professional’s guide to exercise prescription for people with arthritis: a review of aerobic fitness activities. Arthritis Care and Res. 45(6):501-11.
- Hall J, Skevington SM, Maddison PJ, and Chapman K. 1996. A randomized and controlled trial of hydrotherapy in rheumatoid arthritis. Arthritis Care Res. 9(3):206-15.
- Bartels EM, Lund H, Hagen KB, Dagfinrud H, Christensen R, Danneskiold-Samsøe B. 2007. Aquatic exercise for the treatment of knee and hip osteoarthritis. Cochrane Database of Systematic Reviews. 4:1-9.
- Berger BG, and Owen DR. 1992. Mood alteration with yoga and swimming: aerobic exercise may not be necessary. Percept Mot Skills. 75(3 Pt 2):1331-43.
- Tomas-Carus P, Gusi N, Hakkinen A, Hakkinen K, Leal A, and Ortega-Alonso A. 2008. Eight months of physical training in warm water improves physical and mental health in women with fibromyalgia: a randomized controlled trial. J Rehabil Med. 40(4):248-52.
- Gowans SE and deHueck A. 2007. Pool exercise for individuals with fibromyalgia. Curr Opin Rheumatol. 19(2):168-73.
- Hartmann S and Bung P. 1999. Physical exercise during pregnancy—physiological considerations and recommendations. J Perinat Med. 27(3):204-15.
- Mactavish JB and Schleien SJ. 2004. Re-injecting spontaneity and balance in family life: parents’ perspectives on recreation in families that include children with developmental disability. J Intellect Disabil Res. 48(Pt 2):123-41.
- Sato D, Kaneda K, Wakabayashi H, and Nomura T. 2007. The water exercise improves health-related quality of life of frail elderly people at day service facility. Qual Life Res. 16:1577-85.
- Rotstein A, Harush M, and Vaisman N. 2008. The effect of water exercise program on bone density of postmenopausal Women. J Sports Med Phys Fitness. 48(3):352-9.
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