Back To Health Newsletter
June 2010
2840 E. Oakland Park Blvd., Fort Lauderdale, 33306 | 954-565-0075
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Exercise in the Water!
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Exercise in the Water!
O.K.
it is officially hot out there, and it will be for at least  3-4 months. This time of year, exercising outdoors can be
uncomfortable for many of us, and also presents risks of dehydration, heat
exhaustion or heat stroke. Of course, you can get a great workout indoors at
home or the gym, but, if you are like me, working out inside gets old
fast. Fresh air feels good and it is
nice to see the sky and trees! A great
way to add some variety to your routine is to exercise in the water. We stay cooler in the water and it provides
weightlessness, taking pressure off our hip and knee joints. A water routine can work all parts of your
body and develop strength, range of motion and aerobic capacity. Water
provides natural resistance for us to work against, so just moving our arms and
legs in the water will help to strengthen and tone our muscles. You can add
more resistance by using floating dumbbells, or a water noodle. Water  walking (in, not on, at least for most
of us!) is a great activity. If you walk in the shallow end, you will develop
leg and core strength. The water pushing
against your body as you walk will take you a little off balance so you will
tighten up your core and use good posture; this will increase core strength and
improve balance. Deeper water provides even more resistance. Put on a flotation
belt and you can "walk" "run" or "bicycle" in the water. You can "interval"
train this way by doing bursts of fast walking, running or bicycling followed by
a slower pace and then another burst of speed.
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Swimming, Water Crunches, Treading
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| Swimming, Water Crunches, Treading
You can do water crunches to strengthen your abdominal muscles by pulling your knees op toward your chest in deeper  water. If you have a buddy, try treading water while
playing catch with an inflated ball! There is no limit to the variety of exercises
you can do. If you need ideas or
inspiration, there are DVDs you can buy online or a sporting goods stores.
Often a DVD or booklet will be included when you by a water belt or
dumbbells. You can also try a water
exercise or water aerobics classes available at local community or club
pools. These are directed workouts that
also add a nice social component to your routine.
Of course, there is swimming too. Many local pools offer lap swimming hours and
there are also Master's swim teams you  can join. Master's is great because adult swimmers at
all levels are welcome and the coached work out will give you the opportunity
to improve your swimming technique and get a great workout.
To read the entirety of our brand new "Bio" pages check out our website: www.backtohealthpt.com, download the pdf,
or email Kathleen
Casey, NSCA-CPT or Darlene Wooldridge, P.T. at
backtohealthpt@comcast.net
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Sincerely,
Darlene Wooldridge, PT
Back To Health Physical Therapy, LLC
954-565-0075
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Use our MedX and strengthening machines for FREE for ONE MONTH plus free supervision!
Just complete our Healthy Back PT program and use our MedX and strengthening machines free for one month, with free supervision. You will need to continue to exercise and strengthen your back. There is no expiration date on this offer! We want you to continue your exercises, first here, and later in a gym. With care and concern from your PT staff at Back To Health Physical Therapy! |
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