Water exercise perfect for arthritis
By Jim Starshak
I’m not sure about you, but when I was a kid, I loved to play in the
water—whether it was a neighborhood pool, the beach, a water hose in our
yard, or just a puddle after a summer rainstorm. Would you like to have fun
playing in the water again, improving your health and fitness at the same
time? Well, wait no more!
Since 1983, the Arthritis Foundation, in concert with the YMCA, has provided
aquatics exercise programs that accommodate the abilities of people with
arthritis and similar diseases. In 2005, the Arthritis Foundation examined
new medical and scientific studies pertaining to arthritis and exercise. The
research led to the development of the updated Arthritis Foundation Aquatics
Program (called the Arthritis Foundation YMCA Aquatics Program when provided
at a YMCA).
The Arthritis Foundation Aquatics Program is a recreational program in which
exercises are done in a warm-water pool (83 to 88 F). The warm water
provides a joint-friendly and relaxing environment, which helps increase
circulation in the surface muscles and around the joints. A person’s natural
buoyancy helps relieve stress to the joints during exercise, while the
water’s density provides an adjustable source of resistance. Being in the
water makes this exercise program a lot of fun, as well.
The Arthritis Foundation’s goals with the program are to improve muscular
strength, endurance, and flexibility; manage pain and stiffness; encourage
self-care and socialization; maintain independence; and relieve symptoms of
arthritis. Participants move at their individual level of comfort and
capability, making the program safe and effective for people with arthritis
and similar aches.
Although you will exercise in the water, don’t confuse this with a swimming
class. True, everyone is in the water for the entire class, but you won’t
get your hair wet or even have to take off your glasses. You’re free to work
in the middle of the pool or hold on to the side. Some classes even use
props such as beach balls or “noodles.” These props aid in the fun and range
of motion, but are not for added resistance, because the water provides
that.
Recently I observed an Arthritis Foundation aquatics class in Johnson
County. Debbie Shearer taught the class for several older adults. Shearer’s
teaching skill and compassionate demeanor made the class enjoyable and
productive. She made sure that all participants worked muscles in their
upper and lower body, monitored their level of intensity, remained socially
engaged throughout the class, and had fun.
When I asked 83-year-old Arlene why she enjoys the program, she was quick to
tell me that she does not have arthritis. Even so, she has been taking this
class for more than seven years.
“It just keeps me agile and mentally alert,” Arlene said. “It’s a lot more
fun than walking. I wish more of my friends would try it.”
Helen, at 69, has been taking the class for more than nine years, starting
when her joint pain and stiffness made it hard to perform the everyday tasks
she enjoyed. Now she feels better because of the exercise and, as she says,
“Doing it in the pool makes it so much more fun.” Helen credits her improved
quality of life to these Arthritis Foundation classes.
Diane is the neophyte in the class; this is only her second session. She
tried several other modes of exercise to help with her arthritis pain, but
found that this water program is gentler on her body than any other program.
“I feel like I am not doing much in the water, but I sure feel it working,
and it really helps my arthritis,” Diane said.
Summer is when most people spend time in the pool. But since the Arthritis
Foundation Aquatics Programs are mostly at indoor pools, you can try a class
this summer and then continue year-round.
A quick review of the foundation’s
Web site, www.arthritis.org , lists over 30 locations in Kansas where you
can join an ongoing Arthritis Foundation Aquatics Program (enter search word
Aquatics and then sort listings by State). Also, you can call the Kansas
Chapter of the Arthritis Foundation, 1-800-362-1108, to find a class near
you.
If you’re looking for an exercise class that is gentle, fun-filled, and
really helps with arthritis and similar aches and pains, look no further
than the Arthritis Foundation Aquatics Program. Come on in; the water’s
great!
Jim Starshak, MS, is an Arthritis Foundation volunteer, committee member,
and t’ai chi instructor. As well as being a U.S. Army Special Forces
disabled veteran, he is president of The Home Gym,
www.thehomegym.net , a
personal health and fitness business in Shawnee.
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