The water simply feels great, exercisers say about warm-water aerobics. And if you have arthritis, you'll find your movements less vigorous and less stressful on your painful joints. The warm water reduces the amount of body weight, placing less stress on your joints. And, the warmth of the water lessens your muscle stiffness.
But before you plunge right in, cautions author A. Lynn Millar in her book Action Plan for Arthritis, look for classes designed specifically for people with arthritis.
Check with your Arthritis Foundation or YMCA for classes that improve range of motion and strengthen muscles. Look for a class that's not too large so you can move freely in the water without bumping into others. Make sure the instructor is specifically trained for the special needs of people with arthritis.
The Right Conditions
The water's fine if it's between 84 and 92 degrees Fahrenheit, slightly warmer than lap pools. Exercise takes place, according to Millar, in water about mid-chest to shoulder level. The deeper the water, the lower the stress (from gravity) placed on your joints, she advises.
Try to participate at least three days a week, although five days is also a safe number. You might invest in a pair of water shoes – padded slippers with non-skid soles that reduce foot discomfort and lower your chances of slipping. Classes might last 45 to 60 minutes with warm-ups and cool-downs.
Don't always rely on your target heart rate to gauge how hard you're working, according to Millar, because you might not feel as if you are working at as high a level as if you were on land. Go by how you perceive you are exerting yourself and modify your intensity accordingly. |
