Have you ever thought about participating in a warm water exercise class?
Did you know that warm water exercise classes are ideal for people with arthritis and related conditions?
Arthritis & Osteoporosis NSW is offering a number of warm water exercises classes throughout NSW giving you the opportunity to exercise, with guidance from a trained instructor, in a friendly and social environment.
Why should you get involved in warm water exercise?
- To keep you moving
- To improve your coordination and endurance
- To ease stiff joints and relax sore muscles
- To help you feel better
Click here to download a printer friendly version of the information sheet.
What is water exercise?
Water exercise involves exercising in a pool, usually a heated, warm water pool, and may also be called ‘hydrotherapy’. It is one of the most comfortable and effective ways that a person with arthritis can exercise because the joints and muscles can be exercised while
supported in the water.
Are there different pools that I can exercise in?
Depending on where you live, you may be able to access different types of pools. A hydrotherapy pool is heated to around 34 degrees Celsius, which helps loosen up
joints and muscles and keeps you warm while you are exercising. This type of warmer pool is usually more helpful when pain is a significant issue. Hydrotherapy pools are usually found at hospitals, community health rehabilitation centres, some physiotherapy clinics or leisure centre complexes. They generally have a ramp, hoist or gently sloping steps, rather than a ladder, to make it easier to get in and out of the pool. Public swimming pools are typically heated to about 28 degrees Celsius, which is a more comfortable temperature for people swimming laps or exercising more vigorously.
What are the benefits of exercising in water?
Water exercise is an excellent way for people with arthritis to build strength, ease stiff joints and relax sore muscles. The buoyancy of the water takes the weight off painful
joints. For example, if you stand in chest deep water, your legs only have to support a third of your body weight. This is why many people with arthritis in their feet, knees, back and hips find they are more comfortable and can move more freely in water than they can on land. The heat of the water can also relieve pain and warm up your muscles and joints so they are able to move easily.
Water can provide as little or as much resistance as you like. This means exercises can be easily adjusted to suit people with varied strength and mobility. Exercising in water can also improve endurance and fitness.
Who benefits from water exercise?
Water exercise can be beneficial for people with any form of arthritis. It is particularly helpful for people:
• with arthritis in several joints as all joints can be exercised at once
• with conditions affecting feet, knees, hips and back
• preparing for or recovering from joint replacement surgery
• who find it difficult or painful to exercise on land.
What sort of exercise can I do in water?
There are several different ways you can exercise in water. It depends on your type of arthritis and how it is affecting you, your fitness level, ability and interests:
• If you are new to water exercise or your arthritis is limiting your ability to exercise, you may find it useful to have one-on-one sessions in a hydrotherapy pool with a physiotherapist. This involves a physiotherapist prescribing and helping you with specific exercises for your condition. The physiotherapist may also use other therapy techniques, such as joint mobilisation or stretching. When you are familiar with your exercises, your
physiotherapist may suggest you continue your program independently or join a suitable water exercise class.
• Some hydrotherapy pools may have times when you can use the pool to do your own exercise program independently. It is important to get a program individualised for your needs by a physiotherapist, and remember that exercises that you see other people
doing may not be right for you.
• If you are interested in a group class, you may be able to join a gentle water exercise class. There may be suitable classes at local pools or at hydrotherapy pools. These classes are usually aimed at older adults or people with health conditions such as arthritis. The class is usually led by a fitness instructor or trained volunteer (for example, from a self help group). Everyone usually follows the same routine and the exercises cover the whole body, not specific joints.
• If you don’t have significant difficulties with pain or mobility, you could join a water aerobics class at your local pool. These classes are usually run by fitness instructors and often involve similar routines as aerobics classes on land. Everyone follows the same routine and it is often done in time with music. These classes target the whole body and also aim to improve the fitness of your heart and lungs.
• You could swim laps at your local pool. Your arthritis may affect your swimming technique so you may find it useful to see a swim instructor or physiotherapist to
help you adjust your stroke if it is causing pain.
What if I can’t swim?
For most water exercise classes, you do not have to be able to swim to join in. You will not need to put your head underwater but you should feel confident to let go of the pool edge and walk around in the pool on your own. If you need assistance with this, one-onone
sessions with a physiotherapist in a hydrotherapy pool may be more suitable for you until you gain more confidence in the water.
Fitness Leader/Physiotherapist Led Warm Water Exercise Classes
To register your interest, click on the form below or to book your place, call 1800 011 041 or email firstname.lastname@example.org.
Royal Prince Alfred Hospital, QE11 Building, Missenden Road – Camperdown
Canterbury Hospital, Canterbury Road – Campsie
Mowll Village Retirement Village, Gough Drive – Castle Hill
Karonga School, Dent Street – Epping
Holroyd School, Willara Avenue – Merrylands
Lane Cove Physio, Longueville Road – Lane Cove
Dudley Private Hospital, March Street – Orange
St Lukes Hospital, Roslyn Place – Potts Point
Ryde Rehab, Morrison Road – Ryde/Putney
Volunteer Led Warm Water Exercise Classes
Albury Base Hospital Therapy Department, Borella Road – Albury/Wodanga
Joan Jacobs: 02 6043 1760
Bathurst Hospital – Bathurst
Physio Department: 02 6330 5237
Macarthur Gardens Retirement Village, 100 Gilchrist Drive – Campbelltown
Ell Gatt, Village Co-ordinator: 02 8624 9351
Katoomba Hospital, Woodlands Road – Katoomba
Adrienne Arnold: 02 4787 1124
Coffs Harbour Hospital, Therapy Department, 345 Pacific Highway – Coffs Harbour
David Allen: 02 6650 9684
Gosford Olympic Pool, Masons Parade – Gosford
Noreen Slatter: 02 4323 6707
Lithgow Base Hosptial, Drewe Drive and Great Western Highway – Lithgow
Jo Beal: 0410 902 356
Mingara One Fitness, Mingara Drive, Tumbi Umbi – Long Jetty/Tuggerah
Gladys Hampson: 02 4332 3004
Maclean Hospital Therapy Department, 21 Union Street – Lower Clarence
Dorothy Moss: 02 6645 7085
Bowral Private Hospital, Cnr Bowral Street & Sheffield Street – Southern Highlands
Kath Haynes: 02 4868 3463
Wagga Wagga Base Hospital, Docker Street – Wagga Wagga
Lorraine Thomas: 02 6926 3203
Port Kembla Hospital Hydro Pool, Cowper Street, Warrawong – Warilla/Shellharbour
Jill Majkowycz: 02 4274 1412
Woy Woy Hospital, 7 Kathleen Street – Woy Woy
Valda Iverson: 02 4341 5881