Not only is swimming a great way to get fit, it can also serve as therapy for a number of conditions. Swimming is considered a low-impact exercise because it puts little stress on the joints. According to Aquatic Therapy Associates, aquatic therapy and exercise can be beneficial because:

• Warm water (approximately 92 degrees Fahrenheit) enhances muscular relaxation, increases circulation and promotes healing.
• Buoyancy reduces compressive forces on the joints, allowing those with chronic pain to move and walk with greater ease than on land.
• The water’s resistance allows strengthening to occur at any level of ability and in all directions.
• Exercise in water can help maintain cardiovascular strength if you are unable to perform land-based exercise.
• Aquatic therapy is appropriate for any phase of rehabilitation and provides a safe and effective therapeutic environment for people who are limited in their movement on land.

Aquatic Therapy

From circulatory problems, poor motor coordination, pain and depression, to limited range of motion and cardiac diseases, aquatic therapy can be beneficial. Although there are dozens of different methods of aquatic therapy, Ruth Sova, founder of the Aquatic Therapy and Rehab Institute, Inc. (ATRI) suggests these exercises:

• Ai Chi: Includes a combination of deep breathing and slow broad movements of the arms, legs and torso. This style incorporates concepts of Tai Chi, Shiatsu and Qigong. It is performed standing in shoulder-depth, warm water.
  
  
• Ai Chi Ne: This is a partner-stretching program. It involves breathing techniques to increase relaxation and enhances stretching abilities. This therapy helps to decrease stress, joint tension, muscular tension, and stretches the reflex response.
  
  
• Bad Ragaz: Originating in Germany, this technique includes muscle re-education, utilizing specific patterns of resistance, endurance, elongation, relaxation, range of motion and tonal reduction.
  
  
• Feldenkrais: This method uses gentle movement and directed attention to improve movement and enhance human functioning. This method aims to increase ease and range of motion, and improve flexibility and coordination.
  
  
• Massage: Many massage therapists have moved their practice to the water to expand the benefits and applications of massage. Water massage, the use of soft tissue manipulation and body mobilization techniques in very warm water is an evolving therapeutic method.
  
  
• Water Pilates: Like its land counterpart, Water Pilates helps improve strength, flexibility and range of motion. It also encourages musculoskeletal alignment. This method includes resisting you own weight, controlling your breathing, aligning your spin and strengthening your abdominals.
  
  
• Water Yoga: Hatha yoga poses are performed in warm, waist-to chest-deep water, developing strength and static balance simultaneously. In addition, range of motion increases in coordination with diaphragmatic breathing and long exhalations.
  
  
• Watsu: This method is used for pain reduction, increased range of motion, increased circulation, psychological problems, relaxation, and reduction of stress. It is often used in rehabilitation programs for people with orthopedic problems or physical disabilities, for pregnant mothers, and for the elderly. The client is held and moved by the practitioner, using the water to massage the body.
  
  
• Yogalates: Fluid Yogalates includes the use of static poses and core stabilization exercise and is transitioned with circular movements. There is an emphasis on deep breathing to create a continual fluid program. The objectives for this technique include increased body awareness, strength, range of motion, relaxation and an inward focus.

To find out where you can find an aquatic therapy program near you, click here

Aquatic Exercise

Aquatic exercise offers many of the same benefits as land exercise including aerobic fitness, muscular strength and endurance, flexibility and better balance. According to the Mayo Clinic, doctors often recommend aquatic exercise because:

• The water’s buoyancy supports your weight, which reduces stress on your joints, bones and muscles. When you are submersed up to your neck, water cancels out about 90 percent of your body weight, reducing your risk of injury.
• Being submerged in water can increase your circulation and improve your cardiovascular health.
• If you have painful injuries that are accompanied by swelling, the water pressure can help reduce the swelling.
• Water offers natural resistance, which will strengthen your muscles as you push against it.
• You are more flexible in water because the effects of gravity diminish in water. You may be able to do stretching exercises normally wouldn’t be able to do on land.

Because it is very gentle on your muscles, bones and joints, aquatic exercise is ideal for those who are obese, sedentary or suffer from arthritis. Aquatic exercise can also be beneficial for those with back problems, weak leg muscles, pregnant women, elderly people, or those recovering from an injury or surgery.

Water workouts can help you reach your fitness goals without pain or injury. Aquatic exercise can also be used as part of your existing exercise routine or as a cross-training workout. For beginners, aquatic exercise offers a safe and fun way to start an exercise program. But like any other exercise program, it is important to speak with your doctor or practitioner before beginning aquatic exercise.

Sources: Aquatic Therapy Associates, National Center on Physical Activity and Disability, Mayo Clinic, Aquatic Resources Network.