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Any form of exercise can seem like a huge effort when your joints are aching. However, swimming and other similar water-based activities are some of the best exercises for arthritis.1,2,3
Watch this clip to find out more benefits of swimming.
Swimming has been identified as helping to reduce pain, stiffness and disability in those who suffer from this arthritis.2 It can also increase general mobility. Gentle swimming, using your favoured stroke, is also one of the best exercises you can do. Go at your own pace, rest when you need to, but try to do it regularly in order to maximise the benefits.
Swimming can help to:
Go for a walk in waist- to chest-deep water in your local pool. To increase your effort, try doing a lap forward and then walking backwards or picking up the pace. If you find it slippery underfoot, you can wear water shoes to help provide grip.
Water jogging is a simple exercise where you mimic jogging or running in place, typically in deeper water. Though advanced joggers can do this without equipment, you may find that you benefit from getting a flotation belt that gives you a bit more buoyancy. Some gyms or health spas may have ones you can use.1
Water aerobics are a great way to exercise in the pool, without putting too much strain on your joints. You can either do this as part of an organised class at your local pool, or you can do them yourself if you would rather. There has been a rise in the number of people buying or using hot tubs – if you have one, you could even do some of the exercise in there. The warm water has additional benefits for sore joints and muscles.1
Here are a few of the exercises you can try to help ease your pain:
As you do these exercises regularly, you may find that you are able to do more. You can either increase the number of times you repeat each one, or you can repeat the whole routine as many times as you can.
To get the most out of exercising in water, it is recommended that you exercise in water that is between 28 and 32oC if possible. You can check with your local pool to see if they offer this facility. If not, you can still get plenty of benefit from being in a cooler pool, so don’t let that stop you!
Other things to remember when you are exercising in the pool:
It is difficult to tell when you sweat in the pool, so make sure you take breaks as needed to drink some water or other fluids both during and afterwards. 3
Even though exercising in water feels like it is giving you relief from joint pain, you may still experience pain. If you do, it is better to stop than to push through. You can talk with your doctor about what is and is not typical pain during exercise. 3
You don’t typically need much equipment for swimming or water exercises, but some things you might want to include in your bag include goggles, swim shoes or socks so you don’t slip, flotation devices (noodles or kick boards), and bottles for drinking water.3
Regular exercise is an important part of your arthritis treatment plan, and your doctor will recommend it — whether you have osteoarthritis or an autoimmune, inflammatory form such as rheumatoid arthritis. But before you try any water exercise program, talk to your doctor or physiotherapist to make sure pool exercises are right for you.