Swimming and other water activities as a form of exercise is especially useful as an alternate method to land-based programs to stay in shape as people age. Jumping into a pool to cool off, or maybe floating around on a summer day are pretty common ways to take advantage of a swimming pool, but those are not the only ways. The popularity of water aerobics and other water-based exercise programs has steadily increased over the last 20 years and is now offered at municipal pools, gyms, and aquatic centers across the country. One important fact about exercising in the water is the added benefit of being able to cool off on a hot day and burn calories without getting overheated. If that’s not a win-win for water-based exercise, I do not know what is!
Aqua exercise and water-based physical therapy have become especially common in rehabilitation and strengthening regimens for people of all ages, but especially with senior citizens and people recovering from surgery or injuries. Additionally, since one in three adults over the age of 65 fall each year according to the National Institute of Health, maintaining one’s muscle strength and balance can be instrumental in reducing the need for long-term care.
If you have not considered some form of water-based exercise, read on for a few ideas that might get you in the mood to be in the water!
1. Being in the water is relaxing.
Aside from the health benefits of water-based exercise, simply being immersed in water is one of the most relaxing things a person can do to unwind. Ask any busy mom you know and you’ll find out how good it feels to shut the world away at the end of a hectic day and take a bubble bath. Buoyancy does the work to support tired muscles, with the water itself providing a virtual cradle for the human body to rest in—truly a gentle sensory experience for the whole body. From a biological standpoint, warm water, which is often used in rehabilitation facilities offering water therapy, helps to increase circulation throughout the human body by dilating blood vessels.
2. Water resistance is gentle, yet highly effective.
For anyone with musculoskeletal issues like arthritis, disc issues, or muscle strains, water movement, including exercise, offers ‘hydrostatic pressure.’ Hydrostatic pressure is simply the pressure that water exerts on objects, such as the human body. Because water is more dense than air, this pressure, which is evenly distributed around the body, makes the heart and lungs work harder, offering more cardiovascular bang for the buck, so to speak. Water-based exercise and therapies are also particularly effective for people who are suffering from poor or diminishing balance.
3. Equipment is optional.
Because water itself provides the resistance muscles need to work harder, water aerobics means that weights, ropes or other add-ons one might find in a gym are entirely optional. However, as a person wants or needs to increase the intensity of their water-based workout, accessories specifically designed for water usage, including ankle, wrist, and weighted belts can be added (or removed) as needed.
What does all of this mean in terms of your health as you age? Because of the zero-impact nature of movement in water, the activity is gentle on joints yet provides plenty of opportunity for strengthening muscles due to the resistance of the water. This means that common, naturally occurring age-related ailments like arthritis, muscle weakness, and balance issues not only do not have to keep you from exercising as you age, but can actually be improved! Staying strong, flexible, and on your feet means greater independence as you age.
If you have questions about long-term care coverage or how NPFBA can help serve you, feel free to reach out to us via our website, phone, email or schedule a zoom meeting and let’s grab some face time!
