by Haven Logan PH.D

        

What are your favorite memories of swimming in childhood? Did you swim at a near-by lake or was it a pool? Maybe you remember going to the beach and the fun of dodging waves. Perhaps your swimming was in a creek or river. My favorite place to swim was my neighbor’s pond, even though it meant jumping into dark water and swimming through reeds. To this day I would much rather jump into a murky pond whose bottom I cannot see than into the clearest of pools. I must confess that the warm turquoise waters of the Caribbean and Hawaii are also strong contenders for first place on my personal list of favorite places to swim.

Most children love to be in water. And the majority of us continue to enjoy it throughout our lives. Not only are swimming and other water activities pleasurable, but they are also some of the best forms of exercise for people of all ages. Let’s look at the many advantages of water exercise:

1. It has most of the aerobic benefits that running does and at the same time provides many of the benefits of resistance training, while not putting strain on connective tissue.
2. It develops cardio-vascular fitness, muscle strength, endurance and flexibility.
3. It is a total body workout that elevates the heart rate, stimulates circulation and increases lung capacity.
4. It is useful for people who are overweight, pregnant, or have arthritis, or fibromyalgia.
5. Water is also a great place to work on low back problems and core strengthening.
6. Swimming is the most injury-free sport there is, and because the buoyancy of the water takes the load off the joints and helps to minimize pain for those who are suffering from injuries, it can also have therapeutic benefits.
7. At the same time, swimming and other water activities can be great stress relievers if you relax and let your mind focus on the rhythm of your stroke or other movement.

When we think of exercising in the water, it is usually swimming that first comes to mind. However, there is a water version of just about any type of exercise you can think of including; water aerobics, water jogging, water walking, stretching in the water, water kick boxing, water volleyball, and water yoga. Water exercise programs can be done on an individual basis or in a class. While water exercising is easiest in swimming pools, it can also be done in hot tubs.

A typical water aerobic routine is similar to one you would do on land. Start with warm-up and end with cool-down and stretching. You can begin by simply walking at the shallow end of the pool. Gradually increase the number of times you cross the pool and then move to thigh-deep and finally chest deep water. Websites with information about water exercise include; www.arthritis.org, www.ptclinic.com, www.seniorhealth.about.com, and www.spine-health.com. There are a number of books which can also give you specific ideas such as Water Exercise: 78 Safe and Effective Exercises for Fitness and Therapy by Martha White.

If you haven’t been using swimming or other water exercise as part of your exercise program, think about how you might add it. Take a class or get individual instruction to get the most out of your water exercise. You won’t need a lot of equipment to get started, though quality water shoes are a good investment and will make your water exercise more enjoyable. Additionally you should use water-resistant sunscreen and moisturizer to protect your skin from the drying effects of chlorine. If you have a medical condition or injury, be sure to consult your health care provider before beginning a water exercise program, and what ever you are doing in the water, make sure you are not alone.

During the hot days of summer, water exercise has the added benefit of cooling us down and providing a social environment to be enjoyed with family and friends. As the weather turns wet and cold, the greatest barrier to water exercise is getting yourself to the pool. The life-long benefits will make the effort worth it. In the summer you’ll see me at the pond. Come fall I’ll be walking in the pool. How about you?