By JANE GLENN HAAS
THE ORANGE COUNTY REGISTER
There is no better place to exercise those 50-plus joints than in a swimming pool, said Carrie Thorson, head physical therapist with California's Aquatic Rehab and Consulting.
"Pool exercise decreases weight bearing on aging joints, decreases pain and inflammation while strengthening and increasing the range of motion," she said.
A warm pool, about 87 to 92 degrees, is best for exercise. Lap swimming should be done in cooler water, Thorson said.
What's the best pool exercise for joints?
Ideally, walking in waist-deep water, unless there are issues like pain. In addition to moving the joints, there are cardiovascular benefits.
You have a simple set of exercises you suggest. Do you need any equipment to do these in your own pool or a neighborhood pool?
You can challenge yourself more if you have a couple of pieces of good equipment, like a buoyance noodle or hand paddles and cardiovascular training fins (available at most sporting goods stores). The equipment creates more resistance, and that's better for strengthening. Otherwise, if you don't have equipment, work on your speed.
There's a difference between working with a physical therapist in the pool and taking a class in aqua aerobics?
Yes. The class is generally for those who are physically fit and can handle high impact. The physical therapy is beneficial for patients with neurological balance concerns, strength training, arthritis, post-orthopedic surgery.
What are a few exercises you recommend, in general, as pool exercises for those 50-plus joints?
There are several:
Walking. Walk forward heel-to-toe, and at the same time do a breaststroke pattern with your arms to help push you through the water.
Walk backward in toe-to-heel fashion and use a reverse breaststroke pattern with your arms to help pull you through the water.
Walk sideways, bringing your arms out to your sides with thumbs pointing down. As your feet come together, pull the water toward your body.
Lunge by taking a large step forward with one leg, bending the front knee. The toes of the foot should point straight forward and your back should remain straight. Alternate right and left legs.
The size of the pool obviously determines how much or how long you will walk.
Squats. Hold on to the edge of the pool with your feet shoulder-width apart. Bend knees, keeping heels on the pool floor, until thighs are parallel to the floor. Straighten your knees to starting position. Repeat 10 times.
Leg to front. Stand with feet together and one side toward the pool wall, holding on with the nearest arm. Raise one leg straight out in front of your body, keeping the knee straight. Pull leg back to starting position. Repeat 10 times. Switch legs.
Leg circles. Hold pool wall. Raise one leg to the side and move it in a circle, clockwise. Repeat 10 times. Do same exercise counter-clockwise. Switch legs and repeat.
Rotation with noodle. Hold noodle in front of you (using therapy noodle, not pool play noodle). Keep arms slightly wider than shoulder width and keep knees slightly bent. Rotate at your waist, letting the noodle glide along the top of the water. Repeat 10 times.
Abduction and adduction, using paddles. Stand in the pool with water just covering the top of your shoulders. Bend your knees if necessary. Begin with arms straightened out to sides. With paddles on your hands, palms facing down, push arms down to your sides. Flip hands so palms face up, thumbs back, and return to starting position. Repeat 10 times.
For biceps and triceps, arms begin straight down at sides. With paddles on your hands, palms facing up, raise your forearms, bending at the elbow, until fingers touch your shoulders. Flip hands so that palms face down, and return to starting position. Repeat 10 times.
Put the noodle around your back and under your arms, or use exercise fins, and enjoy paddling around the pool for cardiovascular exercise. How long you paddle is up to you.