Doing it right – exercising safely and correctly – is the key. Your first step before starting any new exercise program is to talk to your doctor. Find out if he or she thinks exercise is a good idea for you and if he or she agrees with trying water exercise. Many rheumatologists and orthopedists, doctors who often treat people with arthritis and joint problems, have information in their offices about local exercise programs available. They may have a list of local YMCAs and fitness centers that offer aquatic exercise classes, or they can recommend a good book or DVD to show you safe techniques.
With your doctor’s OK, it’s time to find a place to exercise. According to the Arthritis Foundation, warm – not hot – water is the ideal environment for arthritis patient exercise – that is, about 83 to 88 degrees Fahrenheit. A spa or hot tub with much warmer water, 98 to 103 degrees, may be comforting and soothing for a brief 10- to 15-minute soak, but for exercise purposes cooler water is appropriate.
Many physical therapy clinics, fitness centers and YMCA locations have warm-water pools. These facilities usually reserve the use of these pools for their members or patients for most of the day. But they often have certain hours when the pool is open for nonmembers, and many offer some classes that are open to the public for a reasonable fee.
Another source for locating a warm-water pool or exercise program is the local chapter of the Arthritis Foundation or a similar community arthritis-related organization. These groups may have websites that display arthritis-friendly exercise programs in the area, and if not, a simple phone call can get you the information. Nonprofit organizations like these may also have lending libraries of books, videos or DVDs that demonstrate safe and effective land- or water-based exercise techniques.
If possible, the ideal situation is to find a convenient warm-water exercise class that meets near you on a regular basis. Fees for such classes are usually very affordable, and having a regular meeting time, an instructor and classmates will help motivate you to keep going even when you feel fatigued. The instructor can show you safe and effective ways to exercise. Also, if the class is held at a fitness center or YMCA, you will have access to other classes and equipment to try if you build up the strength and stamina to add to your exercise program.
But even if you decide to exercise on your own in a backyard or neighborhood pool, water exercise can benefit to your joints. The water removes much of your body weight from your feet, ankles and other weight-bearing joints, greatly reducing the strain on them. Warm water is soothing, allowing you to move your joints through their full range of motion. And water provides some light resistance to help build muscle tone. If you’re not sure what exercises to do, try simply walking or “jogging” in water that’s a little above waist-high.
Just remember to warm up and stretch lightly before and after your workout – and don’t overdo it! Any time your joints feel hot or are more swollen and painful than usual, take a rest and don’t exercise for a day or two until the flare goes away.
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