When exercising feels like a “drag,” think water

A few months ago, I wrote a column about how we 50-and-over folks need to

Those who are physically limited due to arthritis or other medical conditions that preclude them from performing meaningful exercise on land can obtain significant benefits from aquatic-based exercises. (Photo courtesy of www.gavilan.edu)

keep exercising to promote continued bone health, weight control and cardiovascular fitness.

While that continues to be ever so true, many people may find traditional exercise to be a real drag due to degenerative joints, obesity or bad backs.

Well, the drag that I mention here is of a real and physical nature – the drag of gravity.

Simply put, gravity is the physical force of nature on this planet that keeps everything from floating off into space. From a physical health perspective, we fight the forces of gravity every day as we move about in our lives.

It’s a well-known fact that, as we age, our joints deteriorate – some more quickly than others and some people more rapidly than others. The joints most affected are the weight-bearing joints of the lower extremities – the hips, knee and ankles.

Because of the degenerative and destructive nature of arthritis, it can be a daunting task, to say the least, to attain and/or maintain any reasonable level of fitness through conventional land-based exercise. It can be a vicious circle; the greater the deterioration of the joints, the less mobility (not to mention increased pain), which affects overall fitness and health, which restricts mobility, and on it goes…

Aquatic exercise - benefits without gravity

One type of environment that has offered significant help and benefit to those who suffer from activity-limiting arthritis is aquatic, or water-based, exercise. Depending upon the reason for the exercise, this form may be called “aquatic therapy,” “water aerobics” or “arthritis classes.”

In any case, the format is the same – exercise in water.

Aquatic exercise is based on several premises;

1. Exercise in water at least 4-5 feet deep significantly reduces, if not eliminates, the negative effects of gravity (the more buoyant you are, the less gravity affects the body);

2. The temperature of the water in a “therapeutic pool” is several degrees warmer than in public indoor pools, thus allowing for the warming benefits associated with higher temperatures;

3. The “hydrostatic pressure” (pressure against the body exerted by the surrounding water) of the water in the pool can have significant benefits in controlling and/or reducing swelling.

The absence of gravity allows for more efficient exercise of body parts without the added burden of “dragging the whole body around” as is common with land-based exercise. Workload can be easily increased, adding resistance to the activity instead of extra weight. It also allows the joint cartilage surfaces the ability to rest from the relentless pressures of weight bearing, while still moving and battling against stiffness. Calories can still be burned in the aquatic environment, and aerobic levels of exercise can be achieved.

Persons who are physically limited due to the severity of their arthritis, or who have additional medical conditions that preclude them from performing meaningful exercise on land, can derive significant benefits from aquatic-based exercises. Activities in a water-based medium can be performed independently or with the assistance of specially trained professionals as seen in aquatic physical therapy clinics.

So, if regular exercise starts “getting you down,” you can still maintain good fitness levels and receive the warming, relaxing benefits of water-based activity. Some general, public classes are of a sign-up nature, while the more specific arthritic and rehabilitation-oriented “therapy” usually requires a prescription from our health care practitioner. Check with your doctor for the program that’s right for you.

Oh, and be sure to bring a swimsuit.

Chisholm’s expertise in nursing, orthopedics and surgery spans more than 30 years. He holds multiple national certifications in these specialties. His goal is to empowering people through education and information to become more engaged, proactive and responsible in their orthopedic health, and health care. For additional information on orthopedic-related topics, visit Ken’s Web site at www.bone-and-joint-pain.com. Submit questions or comments to Ken at This e-mail address is being protected from spambots. You need JavaScript enabled to view it or at his Web site.

Those who are physically limited due to arthritis or other medical conditions that preclude them from performing meaningful exercise on land can obtain significant benefits from aquatic-based exercises. (Photo courtesy of www.gavilan.edu)

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