The Benefits of Exercising in Water

Water provides the perfect environment for low impact exercise and sport.  For the past forty or so years there have been a variety of exercise trends involving high impact activity such as jogging or aerobics. Unfortunately, as we age or sustain injuries these types of workouts can exacerbate pain or cause further injury and eventually force us to stop exercising all together.

Water exercise and swimming have now emerged as healthy alternatives as we strive for wellness and balance in our lives. The water is also conducive to individuals with disabilities or those who may have weight bearing limitations following surgery or injury. Pre- and post-natal women and those with back pain or arthritis are also good candidates for exercise in the water. Even elite athletes have turned to water exercise and swimming in an effort to stay in shape while protecting their bodies.

The buoyant support of water allows us to subtract weight! When in waist deep water, an individual is at 50% of their actual weight; 10% actual weight when submerged to the neck. This significantly decreases stress on weight-bearing joints, bones and muscles. And for folks struggling with weight loss or obesity, the water allows for improved mobility in a “gravity free” environment. Because it is easier to move in the water, it is easier to make gains in flexibility through exercises that wouldn’t be attempted on land.

Exercise in water provides resistance which, in turn, increases strength and endurance resulting in improved cardiovascular fitness. As speed of exercise increases so does the resistance of the water. Water walking in thigh deep water for one hour can burn up to 460 calories!

The hydrostatic pressure of the water on our bodies results in better blood circulation, decreased sensitivity of the skin and in reduction of edema/swelling. This pressure also helps to promote better lung function through deeper ventilation.

There are many types of water exercise available including water aerobics, arthritis aquatic exercise, aquatic therapy/rehabilitation, water walking/jogging, strength training, sport-specific training in the water, swimming and competitive swimming just to name a few. As with any exercise program, individuals should check with their doctor prior to beginning and always swim/exercise with a lifeguard or buddy present.

By: Sue Boeve, Sr. CTRS, ATRIC, Rehabilitation Institute of Michigan 

A League of Their Own: Rehabilitation Institute of Michigan Stroke Survivors Start Golf League

Members of Rehabilitation Institute of Michigan (RIM) Novi Center’s Stroke Support Group are getting their lives and game back on course. The group recently started a golf league for stroke survivors and their family members.

The group meets bi-weekly and is comprised of stroke survivors, some who have golfed before and some who are new to the sport. Some of the golfers are ambulatory and some golf from a specialized adapted golf cart. The cart has a swivel seat that allows golfers to hit the ball from a seated or supported standing position.

According to RIM Novi’s social worker and case manager, Jay Devereaux, the league has provided physical and psychological benefits. “Golf is a very physical game so it is great for them to be outside and exercising and from a psychological standpoint it is a huge self-esteem builder for them to be out here and enjoying something they loved prior to their stroke.”

Steve Freilich had been a golfer for 35 years. He thought his days on the golf course were over when he suffered a stroke four years ago.

“After my stroke, I couldn’t talk, or walk or drive. Thanks to my rehab, today I am able to do all of those things, including golf.”

“My game is not what it used to be. I golf one handed and my ball doesn’t go as far, but I still enjoy it and I’m grateful to be out here. I think I will probably be golfing another 35 years now.”

Why are women more susceptible to sports injuries than men?

Research has shown that there is an anatomical difference between men and women which unfortunately puts a greater risk on women for injury during sports.  Women have a larger pelvis than men which causes increased stress to the knees.  Women also tend to have looser joints due to laxity in their ligaments.  Many have attributed the laxity of ligaments to female hormones. 

In addition to the anatomical factors, women are becoming more and more athletic and often times are not trained properly for their sport. Also, manufacturers are just recently designing specialized equipment to accommodate a women’s anatomical structure.

Unfortunately, women can not change their anatomical structure, but, they can use these helpful tips to prevent injuries.

1.      Keeps knees bent and land on both feet when landing from a jump.

2.      Work with a physical therapist or personal trainer to learn how to properly cut or pivot.

3.      Correct muscle imbalance.  Strengthen the hamstrings (muscles in the back of your upper leg), gluts (buttocks) and inner thigh muscles.  These muscles are often weaker than your quads (muscles on your thigh).

4.      Replace running shoes (see your local running shoe store for frequency).  General guideline:  Replace every year if running 10 miles per week and every six months if running 20 miles per week.

5.      Make sure there is adequate calcium in your diet to avoid osteoporosis which may lead to stress fractures.

6.      Take advantage of equipment designed to fit the anatomical structure of females.

7.      Develop a strength training program that emphasizes multiplanar, multijoint, and functional exercises.  These exercises will help develop intermuscular coordination, proprioception, and balance which transfers to increased strength required for sports or daily activities.

Consult with a physical therapist or personal trainer to help develop a safe exercise program to meet your needs.  A well designed program will significantly reduce the chance for injury and help improve your performance for your sport.

Consult with a nutritionist regarding a well balance diet and to make sure your getting sufficient calcium.

By: Suzanne Schmidt, MPT