Arthritis and water exercise

Arthritis is a general term describing over 100 different conditions that cause pain, stiffness and often inflammation in one or more joints. Regular gentle exercise can improve an arthritic joint by nourishing the cartilage and easing stiffness.

Warm water exercise (hydrotherapy) is particularly helpful, because your body weight is supported and the resistance of moving through water boosts muscle strength and endurance. Activities such as stretching or walking through water can exercise the joints without putting them under strain.

Venues that may run warm water exercise classes include recreation centres, fitness centres, public swimming pools and retirement villages. See your doctor before embarking on any new fitness program.

The benefits of warm water exercise
A Japanese study published in 2002 found that water exercise improved the health of elderly participants. In this study, women between the ages of 60 and 75 years were divided into two groups. One group participated in water exercise for 12 weeks, while the other didn’t.

The health benefits highlighted in the study for those who exercised in water included:

• Increased muscle strength
• Enhanced sense of wellbeing, mood and sleep quality
• Decreased fear of general exercise
• Improved oxygen intake
• Greater flexibility
• Loss of excess body fat
• Increased agility
• No exercise-related injuries.

• Arthritis Victoria warm water exercise program – offers classes each week in various Melbourne metropolitan locations. The program is specifically designed for people with arthritis.
• Hydrotherapy – a type of exercise therapy offered by physiotherapists. Classes may offer group sessions or one-on-one training. The water for hydrotherapy sessions is usually heated to around 34°C.
• Gentle water exercise – some fitness or recreation centres offer gentle water exercise programs for people who are elderly, disabled or unfit.
• Gentle aquarobics – some fitness or recreation centres offer water exercise classes that aim to improve general fitness. Because aquarobics exercises can be more vigorous than hydrotherapy, the water is usually heated to around 28°C.

• Always check with your doctor before starting any new exercise program. For example, you may need to avoid certain movements if you have had joint replacement surgery.
• Contact the various fitness and recreation centres in your local area to find out what sorts of warm water classes are on offer.
• Think carefully about the venue. Public swimming pools, for example, generally have cooler water temperatures, which means you could feel cold while exercising.
• Assess the venue. For example, is the pool easy to access? Are the change rooms accessible and comfortable?
• Before choosing a class, make sure it is appropriate to your level of fitness and ability. You may like to watch a class or two from the sidelines.

• Be guided by your instructor, but a good way to warm up is to swim gently or go for a ‘walk’ through the water.
• It will take time to build up your fitness, so aim for no more than 20 minutes of exercise at first.
• If you are exercising in a hot spa, get out after seven minutes or so.
• If you feel light-headed, sick or dizzy at any stage, get out of the water.
• Take care when moving in wet areas around the pool, including in change rooms, to avoid slipping and falls.
• Don’t try to do too much too soon. If you feel out of breath, slow down.
• Perform each movement as gracefully and smoothly as you can.
• Keep the body part you are exercising under the water. This may require you to squat or bob down at times.
• If a movement causes pain or discomfort, stop immediately.
• Drink plenty of fluids during and after exercising.
• Rest for a while once you get home.
• If you have painful joints or sore muscles for more than a few hours after your class, try to go a little slower next time.

• Check with your doctor if you have particular medical problems – such as heart disease, low blood pressure or diabetes – before you do any exercises in hot water (such as a spa).
• Follow the routine outlined in your class or consult with a physiotherapist for an individually tailored program.
• If you are unfit, a poor swimmer or have difficulties climbing in and out of the pool or spa, only exercise when someone else is home.
• Make sure the water is comfortably warm, but not hot.
• Do not stay in a hot spa for longer than 20 minutes.
• Use the jet nozzles in your spa for massage therapy.

• Your doctor
• Physiotherapist
• Arthritis Victoria Tel. (03) 8531 8000 or 1800 011 041
• Rehabilitation hospitals
• ‘Go for your life’ Infoline Tel. 1300 739 899

• Warm water exercise (hydrotherapy) is particularly helpful for people with arthritis, because the body is supported and the resistance of moving through water boosts muscle strength and endurance.
• Venues that may run warm water exercise classes include recreation centres, fitness centres, public swimming pools and retirement villages.
• See your doctor before embarking on any new physical activity program.

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