The water’s buoyancy (an upward force in aqua therapy) supports your body weight to some extent. It counteracts gravity allowing you to move easier in the water and improving your flexibility. Resisting to movements is another effect of buoyancy, which helps to strengthen muscles.
This article will discuss the difference between aqua therapy exercises and regular physical exercises, how to prepare the pool, and some common and beneficial pool exercises.
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Regular physical activity is beneficial for:
As a result of their activities, many chronic conditions are prevented or improved, such as heart disease, diabetes, obesity, depression, and some cancers.
On the other hand, aquatic or pool exercises can improve:
Many medical conditions like arthritis, fibromyalgia, back pain, joint replacements, neurological conditions, and balance problems are proven to get better by the use of aqua therapy. Compared to exercising on land, exercising in a pool reduces the risk of falling.
Before doing any exercises in a pool, first, speak with your doctor or physical therapist to make sure pool exercises are suitable for your condition.
Here are some tips to get prepared before you start exercising in the pool:
Here are 10 common exercises for aquatic therapy. Keep in mind that these exercises are better to be one in safe pools and under observation.
You can walk in a forward and backward way in the pool. The water level should be chest or waist high. You Walk 10 to 20 steps forward and then take backward steps. You can increase speed little by little and make it more difficult.
In addition, you can start jogging gently while standing still. Jog for 30 seconds, then walk in place for 30 seconds. Do this routine for 5 minutes.
Stand in front of the pool wall. Step sideways. Make sure the toes of your feet are facing the wall. Take 10 to 20 steps in each direction. Repeat the set twice in each direction.
Lunges are easy and fun to do in pools. To provide some support, stand near a pool wall and take a big lunge step forward. Place your knee in a position that does not advance past your toes. Return to the starting position and do the same with the opposite leg.
To make a side lunge, stand in front of the pool wall and take a big step to the side. Keep your toes facing forward. Repeat the move on the other side. 3 sets of 10 lunges is a proper plan for beginners. If you like variety, lunge and move forward or sideways instead of staying still in the same place.
Stand on 1 leg, then raise the other knee to your hip level and keep your balance. Placing the pool noodle under your raised leg will form a “U” shape with your foot in the center. The standard time is 30 seconds, but try to hold as long as you can. Then, repeat the same move with the other leg. Try 1 to 2 sets of 5 moves on each leg.
Stand to the side against the pool wall to support your body. Move your leg forward with the knee straight (try not to bend it), just like when you kick. Bring your leg down. Then, move the same leg you were using to the side, and return it. Lastly, move that same leg behind you. Do this process for 3 sets of 10 moves and switch the kicking leg.
Bring the pool noodle to your face. Get into a plank position. The noodle will go under the water. Position your elbows straight downward toward the pool floor. Keep your feet still on the pool floor. Hold as long as you can. 15-60 seconds is a standard time but hold based on your core strength. Repeat this 3 to 5 times.
Go to deeper water, grab a couple of noodles and wrap them around your body and arms for support in the water. Next, move your legs in a way that simulates riding a bicycle. Continue for 3-5 minutes.
We recommend using arm paddles or webbed gloves for this exercise. Use them to add resistance. Hold arms at your sides. Bend your elbows to 90 degrees. Next, raise and lower elbows and arms toward the water surface, while keeping that 90 degrees for your elbows. Make this move for 3 sets of 10.
Put your arms shoulder-width apart on the pool edge while standing by the pool. Press weight through your hands and lift your body up and halfway out of the water, but keep your elbows slightly bent. Keep this position for 3 seconds and slowly go back into the pool.
There is an easier alternative. It’s best to place your hands on the edge of the pool shoulder-width apart, bend your elbows, and lean your chest toward the wall.
Stand against the wall and put both of your feet on the floor. Like marching, lift one knee until it is even with your hip, then straighten your knee. Start bending and straightening your knee 10 times, and then switch the other leg. Complete 3 sets of 10 on each leg. If it is too easy for you, make this move without standing against the pool wall.
Water has a far higher density than air. Therefore, exercising in water takes more work than exercising on land. Walking in water provides additional resistance, allowing you to push and improve your muscles in areas that a land-based workout would not. It also assists you in burning calories, which might help you lose weight.
Walking on water is a low-impact aerobic activity. This means it’s easier on your bones and joints, making it a better workout alternative for people with arthritis, osteoporosis, or fibromyalgia.
Water walking may also be a wonderful workout since it relieves strain and stress on your body. It can be a good workout for:
Walking in water can also elevate your heartbeat more than walking on land, according to a 2015 research. This might cause your heart and lungs to work harder.
Another study found that water walking can help decrease blood pressure, especially in those new to exercise. In addition, a 12-week water walking program helped individuals with spinal stenosis enhance their balance and muscular function.
To begin, walk in water that is about waist deep. Maintain appropriate walking form. To accomplish this, keep your:
As you go in the water, make sure you:
Once you’re comfortable walking in water with proper technique, you can progress to deeper water. Again, begin by walking gently and gradually increasing your pace.
Aqua therapy is a beneficial way to strengthen your muscles, especially when you are injured. There are several moves you can do to exercise effectively in the pool and avoid the dangers of regular physical exercises. Health & Care Professional Network Provides aquatic therapy in Las Vegas. We have been providing in-home care services in Las Vegas for 15+ years.
Give us a call at (702) 871-9917 for more information.
You can get information about other Home Health Services.