Swim for it!

Remember what it was like to walk without aches and pains? Well take your workout to the water and swim!

Working out in water helps to reduce the impact of the exertion on your joints – which is good news for arthritis sufferers. Our natural buoyancy in water makes exercise easier on your joints.  Swimming as a low-impact exercise uses the water to support your body weight by up to an incredible 90%.

This means your joints experience hardly any impact, especially compared to traditional workouts like running and jogging! By exercising in water, you can improve your mobility, cardiovascular health and muscle strength.

The remarkable thing about exercising in the water is that it makes certain movements possible that may have been painful for you on land.

For those of you suffering from a lot of pain, moving through the water can stimulate your joints via blood circulation – particularly helpful if you have stiff and achy joints.  Your muscles work harder in water due to the resistance against them, a workout without all the wear and tear! It has been said that water provides as much as 12 times more resistance than air.

Your workout can be as intense as swimming laps or as gentle as stretching in the shallow end.

If swimming laps is not for you, you can still get a good workout, try out these moves next time you are in the pool – do them all or pick some favourites:

• Walking and Jogging

Stand chest deep or waist deep water and walk or jog normally. Swing your arms opposite to your legs pushing and pulling the water along at your sides. It is a terrific way to increase your heart rate and to keep things simple.

• Arm circles and raises

These can both be done using water dumbbells, but they are not necessary. With just your head above the water, extend your arms out straight and slowly circle your arms. You can increase the size of the circles as you move, do not forget to do them in the opposite direction as well. Stand in the pool keeping your elbows at 90 degrees. Raise and lower your arms while keeping your elbows bent.

• Forward lunges

Stand near the side of the pool, you can use the edge of the pool for support if you have to. Take a big step forward, bending so that your knee is over your toes and repeat on the other leg

• Sidestepping

Stand facing the wall and take big steps to the side and then back going in both directions

• Walk backwards

Recent research from Japan shows that walking backwards in the water engages more muscles, especially around the spine, thighs and shins, whilst also boosting your heart rate. It may even help with your balance

• Jumping Jacks

Do standard jumping jacks or make the movements more intensive by holding water dumbbells

• Bicycle

Holding onto the side of the pool, cycle your legs in the water like you are on a bike

• Frog Jumps

In chest deep water, move your knees quickly up to your armpits and touch your toes with your hands

• Hip Kickers

Hip kickers work your core and hip joints. Stand hip or waist deep with the pool side to one side of your body for support. Kick one leg forward with the knee straight, then return to the start. Move the same leg out to the side and return back and finally kick the leg backwards and return to the start. Then it is time to do the other side

• Standing knee lift

Stand at the side of the pool and lift one knee until it is almost at your hip height. Straighten your leg, kicking out forward return to the starting position and repeat with your other leg.

One last piece of advice, please show up to the pool with all the equipment you need for a safe workout. Bring a water bottle to keep you hydrated, bring any flotation devices you need and water shoes offer extra traction.

As with any new exercise routine talk to your GP or Chiropractor before you start exercising. Listen to your body, do not overdo it and if you feel pain, stop your workout and take a break.

If you would like some further information or to speak to a member of our team please call us on: Hitchin 01462 420077 or Luton 01582 579687, alternatively e-mail us at: hitchin@healesclinics.com or luton@healesclinics.com.