Patients with arthritis benefit from exercise. Numerous studies have documented the improvement in strength and endurance that people with arthritis have who regularly engage in exercise versus those that don’t.
A good exercise program combines elements of aerobic, strengthening, and stretching. So what is the single best type of exercise? The answer is “all wet.”
Water exercise appears to be the single best form of exercise for people with arthritis. The buoyancy of the water relieves stress on joints. Because of buoyancy, people with arthritis can improve flexibility, perform movements, and even do strength training without the impact these exercises would have on the joints on land.
The water temperature should be warm. The warmth creates a soothing environment for painful joints. The warmth also relaxes muscles and improves blood flow.
It’s important to get medical clearance from your physician before embarking on any kind of exercise program. A physical therapist can help design a good water exercise program for you.
Spend at least 10-15 minutes warming up and stretching before starting your exercise program.
Doing water exercise at least 3-4 times per week is best. Each session should last about 30 minutes or so.
Make sure you move the joints gently without sudden jerking movements.
Go through a full range of motion.
Start slowly. This isn’t a race. You can build endurance over time. As your fitness improves, you can consider other forms of water exercise such as jogging with a buoyancy vest, using water resistance paddles, and lap swimming, etc.
Always make sure a lifeguard is present.
Water exercise can also supplement a land exercise program.