This may not come as a surprise, but there is great benefit to exercising in the pool. This is known as aquatic exercises or therapy. It has various benefits you cannot get when exercising on land.
The buoyancy or the upward force exerted by the water supports the weight of your body. As a result, it decreases the load on your joints and allows you to move better.
In addition, water also acts as a resistance which you can use to strengthen your muscles during an exercise.
Improves Agility
Enhances balance
Strengthen muscles
Improves cardiovascular endurance
Relieves symptoms of arthritis and other chronic pain conditions
It is best to consult with a physiotherapist before starting a pool exercise protocol to ensure your safety. A physio will assess your condition and guide you through these exercise activities.
They are movement experts who work with you in managing your condition and improving your quality of life.
Wear water shoes to increase your traction on the pool floor
Choose waist or chest-high water level
Use floatation devices such as styrofoam noodles or vests to keep you safe in deeper water.
Use webbed water gloves or inflated balls to increase the resistance during exercise
Remember: Faster movements equals greater resistance
Know your limits, do not push through the pain.
Stay hydrated. Drink plenty of water before and after an aquatic therapy session
Walking on water simulates the natural mechanics of your joints and muscles during locomotion.
How to do it:
Walk ten steps forward, then backward.
Do another ten steps in the sideward direction.
Progression: Walk faster and increase the number of steps. Progress to jogging to add more challenges.
Lunges are a great way to target the hip and leg muscles while challenging your balance.
How to do it:
Stand near the pool wall for support.
Make a forward lunge while maintaining your balance.
Do this on the opposite leg.
For side lunges, take a step to the side for ten steps, then do it again in the opposite direction.
Progression: You can add resistance bands to challenge the leg muscles further.
This exercise enhances your balance and challenges your ability to maintain pressure on one leg.
How to do it:
Raise one of your knees to hip level to stand on a single leg.
Do this for 30 seconds, then repeat on the other leg.
Try to do this for two sets on each leg.
Progression: Increase the number of sets. You can add a noodle foam and place it under the raised leg. As it gets easy, you can add head and arm movements while balancing on your single leg.
This exercise is excellent for hip muscles. As you do this exercise faster, the more it will create a resistance to challenge your muscles.
How to do it:
Stand on the side of the pool wall. You can grab onto the wall for support.
Perform a forward kicking motion with your knees straight, using your one leg ten times. Then, do this on the other leg. Do this for three sets for each leg.
Progression: Increase the speed of your movements. You can also add a resistance tube or band to increase the challenge on your leg and hip muscles.
This exercise is excellent for improving your core strength and stability.
How to do it:
Do this for 3 to 5 sets.
Progression: As you build your core strength, you can progress this exercise by activating other parts of your core through side planking.
This exercise improves your cardiovascular endurance and exercises your lower body muscles.
How to do it:
Do this for 5 minutes.
Progression: Increase the intensity of the movement. You can also do it for a longer period to further challenge your endurance.
This exercise increases the strength of your shoulder muscles.
How to do it:
Do this 10 to 15 times for three sets.
Progression: Increase the intensity of the movement, especially when bringing your arms back deep in the waters. You can also add more sets to this exercise.
This exercise is an excellent way to increase the strength of your arms and chest muscles. In addition, it can help you get accustomed to the pushup movement while safely performing it with the support of water.
How to do it:
Stand arm's length away from the pool wall and place both of your hands shoulder-width apart on the pool's edge.
Press your body weight through your hands as you go deeper in the pushup.
Hold the position for 3 seconds, then move back to the starting position.
Progression: Add more reps and sets.
This exercise targets the hip flexors, quads and hamstrings, making it an effective exercise to strengthen the muscles needed for locomotion.
How to do it:
Do this for ten repetitions for three sets. Then do it again on the other leg.
Progression: Do this exercise away from the pool wall to further challenge your balance and coordination.
Pool exercises or aquatic therapy comes with great benefits. It lessens the human body's weight and allows greater control of movements when inside the pool.
It effectively decreases chronic pain symptoms and allows you to do exercises in a much safer and controlled environment. Talk to your physiotherapist today and have your aquatic therapy session for your condition.
