The Benefits of Aquatic Exercise

Aquatic exercise programs provide an ideal environment for individuals of all ages and abilities to achieve the American College of Sports Medicine (ACSM) exercise recommendations. The current ACSM recommendation is a minimum of 150 minutes per week of aerobic activity and a minimum of 2 days of strength training. Benefits of exercise include weight loss and/or weight management, regulation of blood pressure and positive boost for mental health.

The three main principals of an aquatic environment include buoyancy, hydrostatic pressure and resistance. Buoyancy increases range of motion and flexibility, while reducing the weight bearing load on the joints, which benefits conditions such as osteoarthritis, obesity and various musculoskeletal conditions. Hydrostatic pressure reduces pain, swelling, and also increases range of motion. Water exercise creates a natural strength-training environment as it adds resistance to movement. (Try moving your arm really fast underwater!)

Another lesser-known benefit of aquatic exercise is that the pool provides a safe environment for balance and gait training because the water allows for an increased time to react to any potential loss of balance. This is important for those at risk of falling including older adults, individuals with Parkinson’s Disease and other movement disorders. Water exercise improves circulatory, cardiorespiratory and musculoskeletal systems of the body. Circulatory system benefits include increased blood flow to the muscles, muscle metabolism and respiration while decreasing blood pressure. Cardiorespiratory system exercise improves vital lung capacity, less pooling of blood in the extremities and lower cardiac cost for more demanding exercises as opposed to land-based training. Musculoskeletal system exercise provides improvements in flexibility, strength, endurance and body composition.

Recently, Julie Chris, a licensed Occupational Therapist as well as a certified exercise physiologist and personal trainer, performed two case studies at the South Run Recreation Center. The first group included two males, greater than 60 years of age, and both diagnosed with Parkinson’s disease. The second case study included one female, greater than 60 years of age, and diagnosed with osteoarthritis in both knees. The goal of these case studies was to perform pre- and post-testing and determine if a 4-week aquatics program would produce any notable outcomes.

Both participants of the first study improved their Timed Up and Go (TUG) scores (an indicator for fall risk), demonstrating a measurable increase in balance and mobility. The participant in the second study had improved TUG and WOMAC scores, which demonstrated measurable improvements in balance, mobility and pain.

For more information about aquatics exercise classes, turn to pg. 28 in the Aquatics section.