Water Exercises for Better Health

Water exercises offer an array of health benefits that go beyond mere physical fitness, particularly for individuals seeking chiropractic care. At Eyerly Chiropractic Offices in Hazleton, PA, we often recommend water-based exercises and stretches as part of a holistic approach to improving overall health and wellness.

The Benefits of Water Exercises

Water exercises provide a unique environment that allows for low-impact movement and resistance. The buoyancy of water reduces stress on joints and muscles, making it an excellent option for individuals recovering from injuries or dealing with chronic pain. Unlike traditional workouts that can aggravate musculoskeletal issues, water-based exercises are gentle and can be tailored to fit the needs of each individual.

1. Joint Pain Relief: Many patients come to us at Eyerly Chiropractic Offices with joint issues, such as arthritis. Water's natural buoyancy supports the body, reducing the weight that joints must bear. This decreased strain can lead to significant pain relief, making it easier for individuals to engage in physical activity.

2. Enhanced Flexibility and Strength: The resistance of water allows for a full range of motion while promoting flexibility in the muscles and joints. Incorporating water stretches and exercises can enhance mobility and build strength over time, facilitating better movement patterns and reducing the risk of injury.

3. Cardiovascular Health: Water aerobics can provide a fantastic cardiovascular workout, improving heart health without the high impact associated with traditional aerobic exercises. This is especially beneficial for individuals unable to participate in standard exercise regimens due to pain or mobility issues.

4. Stress Relief and Relaxation: The soothing properties of water can promote relaxation and reduce stress levels. Activities such as water yoga or tai chi can improve mental well-being, making water exercises a comprehensive approach to health.

Water Workout Routine

If you’d like to enjoy these types of benefits, here’s a few exercises that Dr. Robert A. Hayden, suggests adding to your water workout.

Warm-Up

Before you even get into the pool, it’s important to get your body ready. To start, stand with your feet about shoulder-width apart. Then turn your body to each side several times, touch your toes, lean backward, and do some deep knee bends. “If you have conditions that will not allow you to move this way, save them for when you were in the pool,” suggests Dr. Hayden.

You can also walk in shallow water that is no more than waist high. Go slow, keeping your hands at your side as you move. “This will begin increasing your heart rate and diverting blood flow to the muscles of the lower extremity and the postural muscles of your back,” says Dr. Hayden. Do this for five to 10 minutes.

Lower Body Exercises

To help strengthen or rehabilitate your lower body (legs, buttocks, and lower back), grip the edge of the pool and extend your arms to float. For flutter kicks, keep your legs straight out and kick them up and down separately, just as you do when swimming. A butterfly kick is similar to what a dolphin does and involves keeping your legs and feet together, kicking them up and down at the same time.

Start with 10 flutter kicks followed by 10 butterfly kicks. Add more of each type of kick until you can do three full sets.

Upper Body Exercises

Want to tone or rehab your arms, shoulders, and neck? For these exercises, you’ll need to get into water up to your shoulders. Standing with your hands at your sides, raise your arms with your palms up against the resistance of the water. When your arms are level with your shoulders, turn the palms down and push down toward your hips. Repeat this 10 times.

Next, with your arms level with your shoulders and outstretched, turn your palms straight ahead of you and move your arms forward and backward as though you were a bird flying. Repeat this 10 times. “You should feel the muscles in your chest, shoulders, and neck fully engaged,” says Dr. Hayden.

Core Exercises

To work your midsection, stand so the edge of the pool is behind you. Reach back and hold onto it, then draw your knees to your chest before pushing yourself backward into the water and floating on your back.

When you stop moving, draw your knees back to your chest, then extend your feet to the bottom of the pool and walk back to the wall.  Repeat this until you can do two or three sets of 10. “You will feel this in those muscles over your stomach that you would like to convert to a sixpack,” says Dr. Hayden.

Additional Tips

1. Stay Hydrated. Drink plenty of water before, during, and after pool exercises.
2. Pay attention to your body. If you feel lightheaded, dizzy, faint, weak, nauseated, or experience chest pain, get out of the water immediately and call for help.
3. Practice pool safety. Have a flotation device on you—particularly if you are getting into water above your waist.

Conclusion

Incorporating water exercises into your wellness routine can be a game-changer for your health. The support and resistance provided by water offer numerous benefits, from pain relief to improved cardiovascular health. If you’re in Hazleton, PA, and looking for water exercises to attend, the YMCA in Wilk Barre offers classes. They also provide hours where you can swim or exercise in the pool on your own.