Discover the Gentle Exercise That Soothes Achy Joints

Millions of individuals across the United States experience joint pain, often due to conditions like arthritis. According to Harvard Health, simply ignoring this discomfort is not a viable solution. They emphasize, “Ignoring the pain won’t make it go away. Nor will avoiding all motions that spark discomfort.” Instead, they suggest that avoiding movement can actually weaken muscles, exacerbate joint issues, and negatively impact posture, leading to further complications. While painkillers and hot or cold packs can provide immediate relief, these solutions are only temporary.

For those seeking a more sustainable method of alleviating joint pain, aquatic exercise emerges as an excellent option. This form of low-impact exercise is not only safe but also highly effective. Lauren Shroyer, MS, explains, “Exercise in the water removes the impact stress of ground reaction force.” This means that for individuals with inflamed and painful joints during weight-bearing activities, water-based exercises allow for movement without the adverse effects of impact.

Water exercises also offer resistance, which helps strengthen muscles and reduce joint discomfort. Additionally, they enhance mobility and cardiovascular health. Julie Mulcahy, DPT, notes, “It allows you to perform movement with an arthritic joint that would be painful on land, which then helps improve strength and flexibility in that joint.” Many individuals with chronic joint conditions report feeling liberated from their limitations when exercising in water.

Beyond physical benefits, water therapy also promotes mental well-being. Engaging in aquatic activities can trigger the release of endorphins, which boost mood. Julie See, director of education at the Aquatic Exercise Association, highlights the calming effect of water, stating, “Incorporating diaphragmatic breathing into your aquatic activities can help you relax by stimulating the vagus nerve and activating the parasympathetic nervous system, also known as the rest and digest systems.”

Aquatic exercises not only improve joint health but also enhance balance, which is particularly beneficial for older adults. Michael Murray, president of the APTA Academy of Aquatic Physical Therapy, explains, “Practicing balance in a pool allows you more time to react if you do lose your balance, and by training your muscles to react to waves in the water, you’ll build confidence and lessen your fear of falling on land.” Beginners can start with simple activities like walking in the water and progress to more advanced exercises such as marching in place and standing on one leg.

It’s important to approach aquatic exercise with patience and gradually build endurance. The Mayo Clinic advises, “You might feel some pain and stiffness after exercise if you haven’t been active for a while. In general, if pain lasts more than two hours after exercise, you might be pushing too hard.”

Water aerobics are also particularly suitable for those who are overweight and wish to avoid additional joint stress. Murray points out, “When you exercise in water, you put less weight on your joints, making it possible, if you’re carrying extra weight, to increase your endurance and spend more time working out.” This makes aquatic exercise a versatile and accessible option for many people looking to improve their joint health.

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