JOINT problems are not just confined to senior citizens. Younger folk are also susceptible with those who engage in strenuous sports being more at risk. The popularity of indoor football on hard court surfaces has seen an increase in such injuries as the impact on the joints is significant, especially if the participant is overweight.
When recuperating from niggly aches and pains in the joints, it is advisable to not place too much stress on the affected areas. Hence, water-based exercises are highly recommended as being in a swimming pool greatly reduces the stress on the joints.
Water has a significantly higher density than air, making exercises performed in water more demanding compared to those done on land. The increased resistance encountered when walking in water enables you to work your muscles more effectively than with land-based exercises. This added resistance also helps you burn additional calories, which can contribute to weight loss.
One of the simplest exercises is water walking, being a low impact cardiovascular exercise. The gentleness on bones and joints makes it a safer option for individuals with conditions such as arthritis, osteoporosis, or fibromyalgia.
To begin, try walking in water that reaches about your waist level. Concentrate on maintaining proper form by keeping your:
- Core and back muscles engaged
- Back straight and lengthened
- Shoulders back
- Chin up, with your head facing straight ahead
- Ears aligned over your shoulders
While walking in water, ensure that you:
- Keep your torso upright without leaning too far forward or to either side
- Walk with long strides
- Press into your heel first before rolling your weight onto your toes
- Swing your arms as you walk
Once you have mastered water walking with the correct form, you can transition into deeper water. Begin by walking slowly and then gradually increase your speed.
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