Women and the Water Workout

by Paula D. Lawrence, PT

     Exercise in the water provides an excellent environment for safe fitness activities. Reduced gravitational forces are experienced by the body when partially submerged, allowing a low impact alternative to traditional exercise programs.  Pool exercise can improve circulation, strength and endurance, balance and coordination, and range of motion.  It can also decrease tissue swelling, normalize muscle tone, protect joints during exercise and reduce stress.

     Women and their unique health concerns can particularly benefit from exercise in the water environment.  During pregnancy, the pressure exerted by the water at the feet when working in chest deep water helps to decrease lower leg swelling.  Reports of low back pain are often reduced when exercising in a warm water pool.  The pelvic floor muscles tend to relax, and balance can be improved.  The expectant mom should never exercise in water over 93.2 degrees Fahrenheit.

     The female athlete can perform sport-specific exercises during training.  If rehabilitating an injury, activity in the water can begin earlier than land-based exercises.  Weight bearing on injured lower extremities can start prior to tolerance of similar programs on land.

     Breast cancer and lymphedema that often follows surgery can be addressed with aquatic activities.  Early shoulder motion can occur in a more pain-free situation, and relaxation and stress management are also noted.  Lymphedema decreases because of the water’s hydrostatic pressure.  Enhancing the cardiovascular system activity also enhances lymph flow.

     Osteopenia and osteoporosis can be addressed by improving balance, decreasing fall risk, improving range of motion, increasing activity levels and correcting common postural problems with retraining.  Studies have shown water exercises to have a suppressive effect on bone loss, although no specific bone density increase was found.

   Fibromyalgia patients exercising in 88 to 94 degree water can expect an increase in relaxation and body awareness.  Aerobic activity is encouraged, and the social interaction of a group exercise setting is beneficial.

     Women with multiple sclerosis should keep to cooler water (85 degrees).  Exercises should concentrate on those to aid balance deficits, muscular weakness and fatigue.

      Women in the middle years and beyond often report an improved quality of life, especially when other medical conditions make land exercise difficult.  Exercise in the water is a “safe” environment, and may encourage women to be more fitness minded.  Long-term exercise involvement may be more appealing in the warm water.

     Although aquatic exercise is definitely beneficial for people of all ages and both sexes, women and their unique health concerns may find a particular good “fit” in the warm water pool.