Benefits of Water Exercise

Fifty-Plus Fitness Library

Library : Year 1 | Session 9: Managing your Exercise Program - Alternate Ways to Exercise

Taking the First Step - Benefits of Water Exercise

Karl Knopf, ED.D.

Water is a critical component of life. Most health professionals recommend we drink eight glasses of water a day and more if we are active. But I'm here to suggest that we use it to exercise in. No, I don't mean the old stand by of swimming, but rather I would like to suggest it as a means to cross-train in or as a mode of exercise for the beginner or for the person with a chronic condition. Water exercise is an excellent modality to develop a comprehensive fitness, routine. Water is an ideal place to Take the First Step to health and fitness because it can be adapted and modified to the individual depending upon their particular needs. The beauty of water exercise is that it can provide a strenuous work-out for the elite athlete or can be tailored to meet the needs of the novice. Water is a perfect place for the person who has joint problems to start exercising in because it allows the effects of gravity to be diminished and allows movements to occur that would be painful and difficult on land. For the injured runner it allows them to maintain their aerobic function while not causing further damage. Deep water running has proven very successful to many world class athletes who have overuse injuries. The usage of gloves and equipment allows folks to develop upper body strength without using weights.

The benefits of a water fitness routine are many.

PHYSIOLOGICAL BENEFITS

improved muscular strength and endurance
increased flexibility
expanded cardiovascular fitness
SOCIAL/PSYCHOLOGICAL BENEFITS
improved self-confidence and self-esteem
less pain and expanded movements
increased social interaction and new friendships

The social benefits may be even more important than the actual gains seen from the physiological benefits because many times it is social reasons that people keep exercising. Physical fitness of the nineties is about getting more active and enjoying it rather than sweat and pain. For the person who is just Taking The First Step listen to your body and train at a level that feels just right for YOU! Find a sport or an activity that feels good for YOU, and for some people water exercise fits just right!

WATER EXERCISE TIPS

Water exercise heart rates are lower than land based training heart rates, so make the necessary adjustments. Rates of perceived exertion are generally a good way to train in the water.
Protect your feet from the pool surface, wear aqua-shoes that will protect your feet and lessen your chances of falling
Don't over do it! Water exercise is still exercise even though it may not feel like it, don't push it!
Be safe. Always have someone close by when in the pool.
Protect your skin and your eyes. Wear hats and sunglasses along with suntan lotion in an outdoor pool.

If this sounds like a way that you would like to get healthy and fit here are some suggestions to get you started. The Fifty-Plus office has some excellent books available by Dr. Katz and also Dr. Knopf on how to get started in a water fitness program. If you like to exercise with a group look into water exercise classes taught by qualified personnel at the local community college, YMCA, or health club. Also, the Arthritis Foundation offers safe and sane water programs. Lastly, I have seen many of my students who started exercising in the water that were in pain and had to use wheelchairs, walkers and canes get into a well designed water program and after several months begin to feel better and become more independent and best of all laugh and have FUN. Hurry up; go grap your suit and a towel and dive into wonderful way to get healthy and fit!

Karl Knopf, Ed.D. is Director of Fitness Educators of Older Adults Association. He can be reached at (408) 450-1224.