Why Water Exercise is Beneficial
The buoyancy of water decreases the effects of gravity so it takes less effort to move. And water provides resistance, which promotes strength and enhances balance. Immersion in water also reduces pain perception and aids in relaxation. An exercise done in water will be both easier to perform and more beneficial than the same exercise done on land.
How to Get Started
- As with any exercise program, check with your doctor before beginning aquatic therapy.
- Find a qualified instructor or therapist. Ask your doctor or physical therapist for a recommendation or check with your local Arthritis Foundation or YMCA.
- Exercise sessions may be individual or in groups.
- Start slowly with 20 to 30 minute sessions two or three times a week. Gradually work up to sessions that last 45 minutes to an hour.
- Know your limitations. If you become tired anytime during the workout, stop exercising and just relax in the water or leave the pool.
- Do not push through the pain. If you experience new or increased pain, stop or slow down. Listen to your body.
- Have fun! Enjoy the freedom of movement water gives you.
Research Supporting Water Exercise
Multiple studies have shown that water exercise benefits fibromyalgia patients both physically and emotionally. This year (2006) a study in Brazil looked at the effectiveness of deep water running on FM symptoms, while in Spain researchers evaluated FM patients exercising in waist-high warm water. A 2001 Norway study compared the effects of land-based and pool-based aerobic exercise on women with FM.In these studies, fibromyalgia patients experienced reduced pain, improved functionality and better emotional health. The comparative study found that both forms of exercise resulted in physical improvements but in the pool-based group improvements were also found in the number of days of feeling good, self-reported physical impairment, pain, anxiety and depression. All of the studies also showed long-term benefits from water exercise.
Sources:
Assis, Marcos Renato, et al. “A randomized controlled trial of deep water running: Clinical effectiveness of aquatic exercise to treat fibromyalgia.” Arthritis and Rheumatism. 55.1 (Feb. 2006): 57-65.
Gusi, N., et al. “Exercise in waist-high warm water decreases pain and improves health-related quality of life and strength in the lower extremities in women with fibromyalgia.” Arthritis and Rheumatism. 55.1 (Feb. 2006): 66-73.
Jentoft, Eva Saltskar, et al. “Effects of pool based and land-based aerobic exercise on women with fibromyalgia/chronic widespread muscle pain.” Arthritis and Rheumatism. 45.1 (Feb. 2001) 42-47.
Essert, Mary. “Why Water Works.” Aquatic Resources Network. Jan. 13, 2003.
