SCW Tidal Waves

by Christine Alexander

Summer is almost here and more people will be using the pools to cool off, swim laps, splash around and mainly just hang out with friends and family. A pool is typically taken for granted and seen as a destination, but if participants knew more about the benefits of being in a pool and especially exercising in a water environment, aquatic class numbers and the demand for additional programs would be sky high creating more revenue for the instructor and facility.

Pools not only offer a space to play and exercise, but they also provide a healthy environment, with minimal risk of sharing illnesses, germs and diseases like COVID, Flu and other air borne contaminants. The Centers for Disease Control has stated that there is no evidence that the virus that causes Covid-19 can be spread to individuals through the water in pools, hot tubs or spas. The CDC further shared that the proper operation and maintenance, including treatment with chlorine and bromine, of these facilities should inactivate the virus in the water. High touch surfaces, like handrails, are frequently wiped down and water exercise equipment can be cleaned easily since most are made with antibacterial materials.

Since pools have been deemed safe, pool-goers need to know the many reasons to exercise in the water. Some may be familiar, and some might surprise you. As it has been said, “water is the Fountain of Youth” and the properties of water provide these benefits.

Buoyancy is defined as the upward force exerted by any fluid upon a body placed in it, essentially water can support the body along with assisting and resisting movement. This force allows you to float and decreases the compression of your joints. As a result, you can exercise with greater range of motion, which improves flexibility. People with joint issues experience decreased pain, which is why water exercise is so popular with people who have arthritis. Buoyancy reduces the body’s weight by 90% in neck deep water, by 65-75% in chest deep water, and by 50% in waist deep water. People who cannot exercise on land are able to move easily and possibly even vigorously in the water. Aquatic exercise is ideal for the obese, many tend to drop out of other forms of exercise because it is too uncomfortable. Buoyancy is responsible for the feeling of fun people experience in the water, even when they are working hard. It is the reason why so many individuals who try water exercise end up staying with the program.

Aqua Fitness Professionals learn the resistance of water is 12x-14x greater than the resistance of air. In fact, the resistance depends on how much force you are using when you move your limbs through the water. There are two types of resistance, drag and buoyant, depending on what is being forced through the water. It is three dimensional, meaning force is applied to the body from all sides and directions. The harder you push, the harder the water pushes back. Drag resistance slows movement down. This allows you to perform rebounding moves and other sports-based activities without risk of injury, while at the same time improving skills. The water provides a constant muscle load. People who exercise in water see improved muscular strength and endurance. Opposing muscle pairs are worked equally, which promotes muscle balance.

Hydrostatic Pressure is the force exerted by the molecules of water on an immersed body. It is exerted equally on all surfaces of the body and increases with depth. Hydrostatic pressure decreases swelling, especially in the lower extremities. This is one reason why aquatic physical therapy is often prescribed for certain injuries and conditions. Hydrostatic pressure is also exerted on the chest cavity, which helps condition the muscles of respiration to inhale more deeply and forcefully.

Water exercise improves cardiovascular fitness. Immersion relaxes the blood vessels so that they can carry more blood while presenting less resistance to the heart, which is pumping that blood. This decreases blood pressure which lingers even after you get out of the pool. With regular aquatic exercise, the vessels themselves become more pliant and supple reducing the risk for hypertension. The hydrostatic pressure of the water pushes blood out to the extremities, and combined with more supple blood vessels, stroke volume and cardiac output increases meaning the heart becomes more efficient, pumping more blood with each stroke. Blood flow to the muscles during water exercise can increase an amazing 250%. With this kind of blood flow, heart rate is lowered. Target heart rates while exercising in shallow water average about 7 beats per minute lower than the same intensity exercise on land. The exact number of beats depends on many factors, including the fitness level of the individual. An added benefit of increased cardiac output is that a greater volume of blood is pushed through the kidneys, which in turn improves kidney function and increases urine output.

The working muscles and kidneys are not the only beneficiaries of improved cardiac output. Blood flow to the brain increases progressively with immersion from zero depth to shoulder depth and persists throughout the exercise period, delivering oxygen and nutrients which the brain uses to repair and regenerate brain and nerve cells. It is reasonable to assume that this would help slow the deterioration of age-related brain performance.

These benefits are just the tip of the iceberg. The properties of buoyancy, resistance, and hydrostatic pressure have so much more to offer. Water exercise improves flexibility, decreases pain, allows you to exercise comfortably, slows movement down reducing the risk of injury, improves muscular strength and endurance, promotes muscle balance, reduces swelling, conditions the muscles of respiration, improves cardiovascular fitness, decreases blood pressure, improves cardiac output, improves kidney function, and slows the deterioration of age-related brain function. And there are no side effects! So as the weather heats up and the kids have gone off to play, it’s your turn to jump in the pool to take advantage of everything the water has to offer and then some.