According to an article published recently in medicine and science in sports and exercise magazine, researchers state that a regular exercise regimen can help the body to tolerate paying more effectively. But many people, especially those with chronic illnesses such as arthritis and other muscle and joint issues, find that exercise can be quite painful. One way to get the benefits of exercise while not causing too much pain for the exerciser is to choose a more low impact exercise or a less strenuous cardiovascular workout.
Doctors say that just 30 minutes of swimming or constant pool exercise can burn thousands of calories per week, is low-impact, and can help to lower cholesterol. One of the greatest benefits of swimming and pool exercise is that it does not put undue strain on muscles and joints, but it provides a thorough workout. When we participate in cardiovascular exercises such as swimming that require moving both arms and legs, our brain releases healthy chemicals called endorphins. These endorphins serve several purposes in the body by both stimulating the pleasure centers of the brain, relieving depression and anxiety, lessening body pains, and stimulating growth and regeneration of tissues.
Of course, experts say that he should not begin exercise regimen without consulting your doctor first to make sure that you are ready for strenuous exercise. If you’re not ready for an intensive workout plan, then doing a lower impact exercise first like is preferable. It allows you to slowly become more fit so that your body can tolerate more intensive and higher impact exercises. However, experts also say that many older adults may find that more strenuous exercises are not appropriate for them and in those cases they should continue with the lower impact exercise regimen since it is most beneficial for their health condition.
Let’s discuss three possible exercises that one can do in the pool that are low impact, but also provide healthful benefits for those who have chronic illnesses and can’t tolerate a strenuous workout.
- Leg raising exercise — this exercises performed by out-stretching one leg and bring it perpendicular to the swimmer and then back into the standing position beside your other leg. It is similar to a leg lift exercise that you might do outside of the water.
- Arm extension exercise — cross your arms in front of your chest forming an X and then while holding your arms underwater extend them. So, you will outstrech your arms and then pull them back to your chest forming an X. Repeat this exercise to build upper body an arm strength.
- Float and paddle — allow your lower body and legs to float while your arms, neck, and head hold on to the side of the pool. Then, paddle your legs and slowly count to 10 or 20 according to your endurance. Do this exercise as long as you can hold it adding 2 to 3 seconds every other day until you can paddle for a full minute before stopping.
* Walk-a-lap — Do some underwater walking either back and forth across the part of the pool where the water meets your chest or just waist deep if you just want to work your lower body. Regardless of what particular exercise you choose to do in the pool, doing some exercise whether it’s one of these listed above or simply swimming a little bit. But the active so that you can be more physically fit.