Pool (aquatic) exercise provides many benefits, including an ideal environment to exercise throughout the year. The buoyancy of the water supports a portion of your body weight making it easier to move in the water and improve your flexibility. The water also provides resistance to movements, which helps to strengthen muscles. Pool exercises can also improve agility, balance and cardiovascular fitness. Many types of conditions greatly benefit from pool exercise, including arthritis, fibromyalgia, back pain, joint replacements, neurological and balance conditions. The pool environment also reduces the risk of falls when compared to exercise on land.
Preparing for the pool Before starting any pool exercise program, always check with your physical therapist or physician to make sure pool exercises are right for you. Here are some tips to get you started:
• Water shoes will help to provide traction on the pool floor. • Water level can be waist or chest high. • Use a Styrofoam noodle or floatation belt/vest to keep you afloat in deeper water. • Slower movements in the water will provide less resistance than faster movements. • You can use webbed water gloves, Styrofoam weights, inflated balls or kickboards for increased resistance. • Never push your body through pain during any exercise. • Although you will not notice that you sweat with pool exercises, it is still important to drink plenty of water.
Ten excellent exercises for the pool
1. Water walking or jogging: Start with forward and backward walking in chest or waist high water. Walk about 10 to 20 steps forward, and then walk backward. Increase speed to make it more difficult. Also, increase intensity by jogging gently in place. Alternate jogging for 30 seconds with walking in place for 30 seconds. Continue for five minutes.
2. Forward and side lunges: Standing near a pool wall for support, if necessary, take an oversized lunge step in a forward direction. Do not let the forward knee advance past the toes. Return to the starting position and repeat with the other leg. For a side lunge, face the pool wall and take an oversized step to the side. Keep toes facing forward. Repeat on the other side. Try three sets of 10 lunge steps. For variation, lunge walk in a forward or sideways direction instead of staying in place.
3. One leg balance: Stand on one leg while raising the other knee to hip level. Place a pool noodle under the raised leg, so the noodle forms a “U” with your foot in the center of the U. Hold as long as you can up to 30 seconds and switch legs. Try one or two sets of five on each leg.
4. Sidestepping: Face the pool wall. Take sideways steps with your body and toes facing the wall. Take 10 to 20 steps in one direction and then return. Repeat twice in each direction.
5. Hip kickers at pool wall: Stand with the pool wall to one side of your body for support. Move one leg in a forward direction with the knee straight, like you are kicking. Return to start. Then move the same leg to the side, and return to the start position. Lastly, move that same leg behind you. Repeat three sets of 10 and switch the kicking leg.
6. Pool planks: Hold the noodle in front of you. Lean forward into a plank position. The noodle will be submerged under the water, and your elbows should be straight downward toward the pool floor. Your feet should still be on the pool floor. Hold as long as comfortable, 15 to 60 seconds depending on your core strength. Repeat three to five times.
7. Deep water bicycle: In deeper water, loop one or two noodles around the back of your body and rest your arms on top of the noodle for support in the water. Move your legs as if you are riding a bicycle. Continue for three to five minutes.
8. Arm raises: Using arm paddles or webbed gloves for added resistance, hold arms at your sides. Bend your elbows to 90 degrees. Raise and lower elbows and arms toward the water surface, while the elbows remain bent to 90 degrees. Repeat for three sets of 10.
9. Push ups: While standing in the pool by the pool side, place arms shoulder width apart on pool edge. Press weight through your hands and raise your body up and half way out of the water, keeping elbows slightly bent. Hold three seconds and slowly lower back into pool. (Easier variation: Wall push up on side of pool — place hands on edge of pool shoulder width apart, bend elbows, and lean chest toward the pool wall.)
10. Standing knee lift: Stand against the pool wall with both feet on the floor. Lift one knee up like you are marching in place. While the knee is lifted even with your hip, straighten your knee. Continue to bend and straighten your knee 10 times, and then repeat on the other leg. Complete three sets of 10 on each leg. For more of a challenge, try this exercise without standing against the pool wall.
— American Physical Therapy Association, authored by Julie A. Mulcahy, PT, MPT.
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
Staying motivated to work out can sometimes seem like a daunting task. It’s easy to prioritize other things ahead of your fitness routine. It’s no surprise that researchers have found that lack of motivation is one of the leading causes of inactivity.
“Committing to a healthier lifestyle doesn’t have to be as challenging as it might seem,” explained exercise physiologist and Bowflex Fitness Advisor Tom Holland. “Trying different motivational techniques is crucial to living a healthy lifestyle, as fitness isn’t one size fits all. Finding what inspires you can help set you on the path to success.”
Here are four ways to stay motivated to live a healthy lifestyle:
1. Mix up your workout routine. Do you get bored doing the same workout day after day? Varying your routine and incorporating new and different exercises can refresh and re-energize your workout. You’ll also be less likely to hit a weight loss plateau.
2. Bulk up your health and fitness knowledge. Knowing how to exercise properly and being educated on nutritious foods are essential to fitness success. One way to stay focused is to ensure that you’re effectively working toward your health goals. In fact, the recent Bowflex Customer Success and Motivation Survey found that health and fitness tips were one of the most important tools for fitness success. These can be found through a variety of resources — from physical therapists, personal trainers and doctors to fitness magazines and healthy-living blogs.
3. Set goals and track your progress. Setting attainable and measurable goals is key. For example, try starting out with a 20-minute workout, three times a week. Tracking your progress also helps keep you excited and working toward your goals. This can be as easy as using a machine that features tracking software or downloading a fitness app.
4. Work out with a friend. Studies show that people who work out with a partner are less likely to skip workouts and more likely to work out harder. Having a workout partner can keep you accountable and encourage you to push yourself further. The next time you head to the gym, try taking a friend or family member. If you can’t find someone to work out with, sign up for a community sports team or talk to someone new during your next group fitness class. — NAPS
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
The Alliance for Physical Therapy Quality and Innovation (APTQI) recently announced the findings of a study on the cost of treatments for lower back pain. It showed that newly diagnosed patients with low back pain who received physical therapy as their first intervention had lower total Medicare costs and improved function when compared to receiving injections or surgeries as their first intervention.
The independent analysis, conducted by health care research firm The Moran Company, assessed different initial interventions and associated costs for low back pain within the Medicare program.
On average, patients who received physical therapy first witnessed a 19 percent reduction in Medicare outlays versus those who initially received injections, and approximately 75 percent less than those who received surgery first. In addition, patients who opted for physical therapy within 15 days of being diagnosed, saw 27 percent lower average costs due to fewer required follow-on health care services such as injections and surgeries, according to the study.
The findings further revealed that in the year following the diagnosis, the difference in average spending showed physical therapy first patients saved 18 percent more than those who received injections, and 54 percent more compared to patients who underwent surgeries.
"More than 80 percent of the U.S. adult population experiences low back pain," said Troy Bage, executive director of APTQI. "This research speaks loudly to the potentially significant cost savings and improved functional outcomes that early physical therapy can provide if implemented with the first 45 days after diagnosis. Getting patients back into a productive daily routine at a lower cost is a win-win." — PRNewswire
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
With approximately 10 million Americans already suffering from osteoporosis and another 44 million at high risk, National Osteoporosis Month highlights the importance of maintaining bone health. Most of us don’t realize it, but we reach our peak bone mass at age 30, so it’s critical to be working toward building strong bones in our youth and maintaining bone health as we age.
"Keeping your bones healthy and strong should be a priority for everyone. As we age, our bones get weaker, but there are things you can do to support healthy bones, teeth and nails," says Dr. Mehmet Oz. "Exercise, eat right, don’t drink too much alcohol or soda and get plenty of calcium and magnesium in your diet.”
Adequate calcium and vitamin D throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis. For more information, please contact ProActive Sports Rehab today! — PRNewswire, USANA Health Sciences
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
Every night, while you’re peacefully sleeping, four things may be happening that could seriously harm your health. Fortunately, there are many ways to address these problems. A major one is to invest in a good mattress.
Four Sleep Troubles That Hurt Your Health
1. Pressure points — Tossing and turning can interrupt your sleep. Research shows that people change positions up to 120 times a night on surfaces that don’t provide good support. This restlessness reduces restorative REM sleep, which affects attentiveness and energy throughout the day. Proper support from your mattress gives you better pressure relief.
2. External factors — Too much caffeine and sugar too close to bedtime can interrupt sleep. So can light and noise.
3. Temperature — A room that’s too hot or too cold can keep you up at night. To help, some mattresses are designed with gel-infused foams and performance fabrics that keep you cool when you’re hot, warm when you’re cold.
4. Allergens — Keeping your mattress and pillows clean can help keep allergens and dust mites at bay. Clean your pillowcase covers regularly and replace pillows every year or two. Another help: The Yogabed mattress offers a zip-off washable cover so you can keep things clean and allergen free. — NAPS
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
The long, sunny days of spring and summer are returning, and that means it’s time to dust off those gardening tools. But if you experience long-lasting body pain, yard work might be easier said than done.
Gardening and weeding involve a wide range of motions, including kneeling, squatting, twisting and lifting, engaging many muscles and joints. These movements can exacerbate existing pain, including arthritis pain, if not done right.
Try these tips to minimize pain when gardening:
Limber up: Tend to yourself before tending to those precious flowers. Stretch your arms, back, wrists and hamstrings prior to planting — your joints and muscles will thank you.
The right gear: Choose tools that help ease the burden on your body. Use a wheelbarrow to carry bags of soil and other heavy materials across the yard and wear knee pads to reduce the strain on those joints.
Relieve your pain: A non-prescription pain reliever can help you focus on your gardening tasks without your pain holding you back, and also relieve pain after a grueling day in the soil. For those tired of taking multiple doses of pain relievers in a day, just one Advil 12 Hour pill provides effective pain relief and keeps working for up to 12 hours.
Proper technique: Proper technique and positioning reduces strain on muscles and joints. Bend your knees when lifting heavy objects and alternate between heavy and light activities to avoid repetitive-motion injuries.
These tips are only suggestions. As always, please consult your health care provider or the physical therapists at ProActive Sports Rehab with any health concerns. — News Canada
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
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