Healthy Beginnings Magazine January-February 2020 by Healthy Beginnings Magazine

Can Water Exercise Increase bone density?

Strength and resistance training are the most well-known techniques to increase bone mass. The force of your muscles pulling against your bones, along with the weight, or “load,” stimulates bone growth. Most people think of lifting weights as the only right solution; however, studies have shown water exercises were found to be an exceptional tool to accomplish increased bone density. In the study of fluid dynamics, the drag equation is a formula used to calculate the force of the drag created by an object moving through a fluid. It confirms that the amount of resistance created by velocity increases exponentially. To illustrate how much resistance is generated due to speed, Myth Busters conducted tests firing .50 caliber bullets into water showing that bullets completely disintegrate within 3 feet!1

If you gently move a limb through water, you will experience 12% to 14% more resistance than making the same movement in the air. If you double your speed from your initial gentle movement, you’ll experience 4 times the amount of resistance, which means now you are creating a 48% to 56% increase in resistance. Move even faster during your water exercise, and now you’re getting a serious bone-building workout! If that’s not enough add more drag by using aquatic equipment like paddles, handbells, or gloves.

Multicomponent exercise routines improve the physical status of frail older adults, prevent disability and other adverse outcomes.2 Water exercise is a multicomponent approach to working out. It is proven to improve bone density, just like lifting weights.3 Water exercise may be low-impact, but it’s not less effective.

Water’s diverse natural components provide additional benefits. The drag component gives you the ability to instantly modify weight with speed control, unlike picking up a 30lb dumbell. The 360-degree resistance component engages both sides of the muscle for a variety of muscular loads applied on the bone, unlike the one-directional force of gravity. This generates stimuli and promotes an osteogenic response. The hydrostatic pressure component increases blood flow's venous return. This helps lower venous blood pressure, reduces swelling and hardening of muscles, which can be experienced during vein-popping land-based exercise. With aquatic low-impact exercises you will be able to strategically keep your body in tip-top condition. Whether you are limited in mobility or are an athlete, we have a workout program that’s perfect for you at Paradise in Carson City Nevada. Call, visit us online or even stop by to learn more about our aquatic fitness classes today!

1MythBusters Episode 34: Bulletproof Water Premier Date: July 13, 2005 2Balsamo, Sandor, Mota, Licia Maria Henrique da, Santana, Frederico Santos de, Nascimento, Dahan da Cunha, Bezerra, Lídia Mara Aguiar, Balsamo, Denise Osti Coscrato, Borges, João Lindolfo Cunha, Paula, Ana Patrícia de, & Bottaro, Martim. (2013). Resistance training versus weight-bearing aquatic exercise: a cross-sectional analysis of bone mineral density in postmenopausal women. Revista Brasileira de Reumatologia, 53(2), 193-198.

ParadiseSalonSpaWellness.com (775) 883-4434

3Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul). 2018;33(4):435–444. doi:10.3803/EnM.2018.33.4.435

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Jan-Feb 2020

ANNOUNCING Last Print Issue, FIND US ONLINE:

all the way back to 2006, searching three ways: keyword(s), author’s name, or looking for a specific issue by month and year. We will also update and expand ancillary health departments such as Herbs & Spices, Healthy Pets, Supplements 101, Brain Health, Spirituality, and more.

Healthy Beginnings Magazine launched her first issue in August 2006. As the magazine moves into the new year, we are taking a bold step into the new decade. Following this January/February 2020 issue, HB will become a fully online natural health resource (HBmag.com) — meaning we will be suspending our print edition.

Being online gives us more flexibility to present, post, and publish the latest facts, trends, and information about natural, integrative, and holistic health as it continues to evolve. This keeps HBmag.com and our social media feeds — currently Facebook, Instagram, LinkedIn, Twitter and YouTube — fresh with up-to-date content.

The power of Digital Technology is driving this change. The expanded reach, ease of access, and flexibility to publish and post upto-date content are a win-win for everyone. In our updated SEO, Google Analytics, and expanded Marketing website format, readers may easily search through past issues, going

We are, of course, sad and a bit nostalgic about leaving the print magazine behind. It has been a welcome friend in so many retail locations, offices and waiting rooms in Northern NV for a very long time. We deeply appreciate all of you for your loyal readership.

Join us online at

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Jan-Feb 2020

Told you have CANCER or CHRONIC DISEASE?

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Jan-Feb 2020

Taking care of loved ones with dementia is overwhelming. Visit our website for Support, Understanding, and Suggestions.

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Chronic Health Problems? Drug-Free Alternative Medicine • Post Concussion Syndrome • Autoimmune Diseases • Neurological Diseases • Chronic Pain Dr. Gates will dig to find the root cause of your problems. He then develops a personalized plan to put your body back in balance. That is the answer to

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The Healing Benefits of Hydrostatic Pressure Have you have ever wondered why you feel so good when you get out of the water? The secret lies in the natural properties that water has and how it affects your body. Water offers many healing benefits that assist with improved health, pain relief, and much more. Buoyancy, temperature, and other properties of water have an impact on you; however, hydrostatic pressure has the most significant effect on your body. Hydrostatic pressure is the force of water that is exerted on to the immersed body. The pressure that surrounds the body works much like compression socks. Arteries that take oxygen-rich blood to your muscles relax and blood flows freely. The pressure reduces the diameter of distended veins, which increases flow velocity and gives veins a boost pushing blood back to your heart. Compression stockings can keep your legs from getting tired and achy, so imagine what this type of compression can do for your entire body! The natural compression that water provides also reduces painful lactic acid buildup and supports detoxification.

Hydrostatic pressure provides a natural cardio workout. When you are submerged in water, water's natural pressure applies constant resistance to your chest wall. As you expand and compress your chest muscles, hydrostatic pressure helps you release more air than you usually would upon exhaling, strengthens chest muscles, and increases lung capacity. Hydrostatic pressure is a powerful, drug-free pain relief tool. Pain is essentially an "alarm" signal that travels from your nerves to your brain. Hydrostatic pressure uniquely turns down these signals dampening sensory input to the brain. The natural force also causes you to breathe diaphragmatically. When you breathe from your diaphragm (also known as "belly breathing"), it resets your parasympathetic nervous system and reduces pain signals providing natural pain relief. People suffering from fibromyalgia, amputation, sciatica, chronic back pain, and any neurological, sensory, or musculoskeletal disorder significantly benefit from the healing benefits of hydrostatic pressure.

Combat Cold Winter Pain with Ai-Chi Ai Chi is a water exercise and relaxation practice comprised of deep breathing and slow, continuous movements. Originally based on Tai Chi and Qi Gong, Ai Chi has been clinically proven to aid in fatigue, balance, strength, stiffness, and pain. We heat our pool to a comfortable 92º to help increase circulation and warm sore, stiff muscles. Call or come by and see for yourself how you can benefit from Ai Chi.

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