Now that the weather is getting warmer, our previous blog discussed the benefits of outdoor exercise. Another popular type of exercise during this time of year and into summer is heading to the pool or beach for some water-based activity! Today’s blog will explore the advantages of aqua exercise, its key differences to land-based activity, and how to choose which type is suitable for you.
The four principles of water
- Buoyancy – the force applied to an object under water which gives us a sense of weightlessness. This allows our floatation and reduces impact on joints.
- Hydrostatic pressure – the pressure exerted by a fluid on an object under water which provides stability. This allows those with balance difficulties to exercise without the fearing of falling.
- Viscosity – how thick a fluid is; water has a low viscosity, therefore has a low resistance. However, we can change the resistance of water through propulsion using objects or devices (e.g. our hands, floating dumbbells etc). This allows varying degrees of resistances with minimal equipment.
- Specific heat – for rehabilitation purposes, water should be at a specific temperature (between 32-35oC) to promote a soothing environment for aching/inflamed joints and muscles. This allows muscles that are sore and stiff to be in an environment conducive to pain relief.
These principles are what makes aqua activity beneficial for specific populations (Williams, Barreria & Tseh, 2020).
The benefits
For chronic illness: the non-weight bearing nature of being in water allows us to move in a range of motion that we may not be able to achieve on land due to having musculoskeletal pain like fibromyalgia, osteoarthritis and rheumatoid arthritis. In other words, the buoyancy of water is ‘softer’ on our joints. Studies show that water-based activity improves one’s ability to use arthritic joints without exacerbating pain (Fisken et al., 2015).
For mental health: many people find that they are able to move more with less pain in water, which can reduce anxiety and fear of further pain. Exercising in warm water has also been suggested to decrease depression and improve mood (Silva et al., 2019).
For older adults: water-based activity can improve mobility and balance, reduce disability and increase quality of life (Silva et al., 2019).
Other benefits: keeps you cool during the warmer months, is relatively cheap and requires minimal equipment.
The drawbacks
Despite its many benefits, there are a few potential drawbacks that need to be considered if you are thinking about commencing a water-based activity.
- Increased risk of infection: water (particularly at a warmer temperature) can breed bacteria, so if you have an open wound or a low immune system, being in water may increase your risk of infection. If you have stitches or have a wound that is still healing, stick to land-based exercise until fully recovered.
- Risks associated with hydrostatic pressure: people with certain cardiac conditions like heart failure, unstable angina and unstable blood pressure are advised against water-based exercise as the hydrostatic pressure of water can place greater strain on the heart (Australian Physiotherapy Association, 2015).
- Low impact and bone health: whilst water-based exercise is great for improving fitness, mobility and muscular strength, we are land-based creatures, so our bones require a certain amount of higher impact activity to maintain their strength. For those with osteopenia or osteoporosis, it is recommended to incorporate land-based impact activity into your exercise routine (Beck et al., 2017).
- Other conditions where it may be unsafe to exercise in water: anyone who experiences incontinence, seizures, regular fainting or ear problems should carefully consider whether water-based exercise is safe for them. If unsure, please speak to an exercise physiologist at Healthy Connections.
Water-based vs land-based: How do I choose?
Do what you enjoy!
If you are unsure whether water-based exercise is for you, firstly check whether it is safe for you then give it a go! The most important thing is that you find a form of physical activity that you enjoy, because you are more likely to stick at it. My recommendation is that for those who really enjoy being in the water, go for it but ensure you are still doing some form of land-based exercise every week.
If you have any questions about this blog, please speak to me or one of the other exercise physiologists at Healthy Connections.
As always, stay safe, wash your hands and keep moving!
Sophie
Public announcement: Changes to our opening hours and prices
Just a quick reminder to those who attend Healthy Connections – as of Monday 21st September, we are open from 6am-12pm and 2pm-5pm every weekday for Members sessions (no longer open until 6pm) and 7am-10am on Saturday mornings.
Also, our new price for 1-on-1 exercise physiology services is $125 per hour, with 30-minute consults at $62.50. For further information, please speak to one of our friendly staff in the clinic or call us on 3624 2185.
References
- Australian Physiotherapy Association. (2020). Australian guidelines for aquatic physiotherapists working in and/or managing hydrotherapy pools. Retrieved 19 September 2020, from https://australian.physio/sites/default/files/tools/Aquatic_Physiotherapy_Guidelines.pdf
- Beck, B. R., Daly, R. M., Singh, M. A. F., & Taaffe, D. R. (2017). Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis. Journal of Science and Medicine in Sport, 20(5), 438-445. doi: 10.1016/j.jsams.2016.10.001
- Fisken, A. L., Waters, D. L., Hing, W. A., Steele, M., & Keogh, J. (2015). Comparative Effects of 2 Aqua Exercise Programs on Physical Function, Balance, and Perceived Quality of Life in Older Adults with Osteoarthritis. Journal of Geriatric Physical Therapy, 38(1), 17-27. doi: 10.1519/JPT.0000000000000019
- Silva, L. A. D., Tortelli, L., Motta, J., Menguer, L., Mariano, S., Tasca, G., … Silveira, P. C. L. (2019). Effects of aquatic exercise on mental health, functional autonomy and oxidative stress in depressed elderly individuals: A randomized clinical trial. Clinics (Sao Paulo), 74, e322. doi:10.6061/clinics/2019/e322
- Williams, R. E., Barreria, T. V., & Tseh, W. (2020). Fitness-related benefits: land-based versus aqua-base. Journal of Sports Medicine and Physical Fitness, 60(1), 26-31. doi: 10.23736/S0022-4707.19.09675-0