Exercise in the Water to Reduce Joint Pain
By Rachel Carver
We know daily exercise is important. But things can slow us down as we age. Aging sometimes brings us general aches and pains, arthritis, or a disability. These changes in health can make it hard to exercise.
Luckily, there is a solution for seniors -- water exercising. Working out in the water can reduce stress and pressure on your joints while giving you the benefits of cardio and resistance training.
Benefits of Water Exercising
Exercise is important for many reasons, including:
- Strengthening muscles surrounding joints
- Maintaining existing bone density
- Increasing energy
- Improving quality of sleep
When dealing with pain, some people will shy away from exercising. However, not exercising will weaken the muscles around the joints, leading to more pain and stiffness. Exercising in the water gives you a low-impact option that can reduce the wear and tear on your joints. The natural buoyancy of water supports your body, decreasing your risk of joint stress or injury. Water also gives you natural resistance.
Community facilities such as the YMCA usually have a pool. These facilities usually set aside specific times for older adults. Swim with a friend or on your own. Even just 30 minutes of gentle swimming once or twice a week will benefit your heart, lungs, and muscle tone.
Try these exercises in the water for a full workout. All of these should be done in the shallow end of the pool.
Water marching - Extend your arms and legs into a marching position. The resistance of the water helps you work multiple muscles during this exercise.
Leg swing - Place one side of your body against the pool wall. Swing one leg in front of you as high as you can while holding on to the pool wall with one hand.
Calf raise - While holding on to the pool wall, shift your weight to the balls of your feet. Lift your heels up until you are standing on your toes.
Continuing an exercise regimen as you age can keep your joints moving and reduce your pain. Regular exercise can also help you stay active and energized to conduct your other daily activities.
If pain in your back and joints is keeping you sidelined, don't suffer in silence. Head to your neighborhood Joint Chiropractic clinic for some safe, affordable, and drug-free treatment. The Joint team will identify the source of your pain and address it with targeted adjustments. They will also recommend exercises best for you and your situation.
Give The Joint Chiropractic clinic near you a try today. You will be glad you did!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Sacramento, Calif.