Benefits of Aquatic Exercise

As the weather turns colder, many people are looking for indoor activities to get their daily dose of movement in. Enter the indoor pool! Swimming and other aquatic based exercises are a great way to increase cardiovascular fitness, increase mobility and de-stress. Dr. Kathryn Baker has been a lifelong swimmer, lifeguard and coach. Below she shares some things to keep in mind before you start your pool program, and details of the benefits and risks of an aquatic exercise regime.

Benefits and Risks of a Water Training Program

Low Impact: 

Water-based exercise reduces the effect of gravity on your joints with buoyancy. Targeting this positive aspect of a water workout can be done with multiple activities, giving you some variety to work with for your desired result. 

Water aerobics offers a unique opportunity to get a high intensity resistance workout without the same impact on your joints, ligaments and muscles as land-based options. If you want to increase the resistance, adding buoyant equipment (dumbbells, kickboard or pool noodle) requires more strength and coordination to perform the same movements.
Deep water running has gained popularity lately in rehabilitation prescriptions, as activation of the kinetic movements of walking/running motions is possible with no impact at all. This activity can be done with a buoyant belt to keep you afloat.The intensity of your workout is entirely up to you, increase the tempo to increase your heart rate. With focus on core control, water running can keep your muscles strong particularly if recovering a lower body injury or one that is exacerbated by weight bearing.
Lap swimming has no impact at all on your joints as you swim through the water.  Modifications to accommodate injury can incorporate a pull buoy (foam block between your legs to keep your lower body afloat) to use arms only or kickboard to use legs only.

Improved Mobility: 

The gentle repetitive movements through a large range of motion with swimming strokes can help improve flexibility and relax tight or tender muscles. Motion is lotion to your joints and their surrounding tissues! If you are able to mix a variety of swimming strokes into your workout, this will help with your muscle balance. For instance, front crawl uses lots of the chest and the front of your shoulders. Back crawl needs more back muscle recruitment. Balancing the forward and backward range of motion will allow you to maximize the shoulder mobility advantages of lap swimming.

Aids in Rehabilitation:

The soothing effect of swimming can help us relax and de-stress; this is an important part of moderating pain levels. Water exercises can be an important building block in recovery from injury as the force of gravity is lessened, easing our ability to perform certain exercises for strength and balance with a greater range of motion. Many rehabilitation professionals can attest to the importance of pain-free motion in the healing process post-injury. These effects can be part of a program in restoring our ability to perform day-to-day activities, helping us to get back to a more improved quality of life.

Low Risk:

The risks of swimming and aquatic exercises are very low. There is no increased risk of disc herniation based on the body of the literature, however, like with most things in life: everything in moderation. The best results are part of a U-shaped curve where moderate swimming activity shows the greatest benefit. Not enough activity or very high activity can have a negative effect.  High level swimmers have a high prevalence of repetitive use injuries, particularly of the shoulder and knee, requiring focus on technique, monitoring muscle activation patterns and recruitment to protect from the stress of high intensity training. This is similar to many high level sports.

What Should I Know to Benefit from Aquatic Training?

Swimming Laps is great for cardiovascular fitness and mobility; although it requires a certain level of skill and proficiency for best results. If you are not comfortable with swimming, contact your local pool for swimming lessons. Folks learn to swim at many different stages of life. You are never too young or too old to learn!

Aquatic Aerobics/Aquafit offers a shallow water option with an instructor who can suggest modifications that provide different difficulty levels for each movement. Make sure you are in an area of the pool that you are comfortable with and listen carefully for modifications based on skill or injury concerns. Don’t be afraid to talk to your instructor before or after class to get advice or modifications to suit your needs.

Organized activities are not the only way to work out; using an open swim time to water walk, water run, or perform familiar land-based exercises in the pool can offer different resistance challenges and benefits. Pool lunges, pool squats and side steps are great options for your lower body. Simple challenges like standing on one leg or on a pool noodle can be fun as well as improve your balance.

Whatever your level of fitness and swimming ability there is a way to start your aquatic activity journey. Just be sure to start slow and listen to your body. 

Chiropractic Care and Swimming

Swimmers can greatly benefit from assessing their body mechanics to monitor for poor technique and muscle activation of the stabilizer muscles. Having optimized shoulder, back and neck mobility can reduce stress and strain on surrounding structures. Having a multi-pronged approach addressing joint mobility, muscle stability patterns and myofascial release will help you to achieve your goals and perform at your best.

Even with low-impact activities like swimming, injuries and strains can happen. Chiropractic care helps you recover so you can get back in the pool. To book a chiropractic appointment with Dr. Kathryn Baker click here or email us at info@evolvevancouver.ca.

Please note that any advice in this article doesn’t replace personalized medical advice from a professional.