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