As
we age, it seems as though we get a few more pains. That becomes a
challenge when we want to keep up our exercise programs. With a sore
arch I have turned to exercising in water the past few weeks, and it
has been wonderful.
No
matter where you are on the physical fitness spectrum, water is a
great place to be. When I weighed 300-plus pounds, I was too heavy
to do much of anything on dry land, but in the water I was buoyant
and it supported my joints. This was the perfect place to begin.
Amber
Morgan, director of the pool at the Holladay-Lions Fitness and
Recreation Center where I work out, said that if you are in
waist-high water, it will hold 60 percent of your body weight. When
you are chest high, it is 70 percent, and when you are in up to your
neck, it holds 80 percent.
Water
activities allowed me to ease into exercising. It’s a great
place to start.
Amber
also taught me the five levels of water exercise. If you are a
beginner, check with your doctor before starting the first level, and
then work your way up. If you are physically strong, start at the
level that best fits your ability. If you’re not a swimmer,
don’t worry. You can stay in the shallow end, wear a foam belt,
or use a foam noodle. I have met many people who don’t swim but
still get a great workout at the pool.
Here
are the levels you can work through to lose weight and gain greater
strength and mobility:
Deep
water: This is a low-impact exercise. Some of the movements you can
imitate in the water are jogging, bicycling, and cross-country
skiing. To stay upright in the water, use a foam belt, life jacket,
or foam noodle.
Low
resistance in shallow water: In this level, you stand waist high and
water walk and exercise at the side of the pool. For example, if you
want to do push-ups, stand at the edge of the pool, lean out at an
angle, then push up; the greater the angle, the greater the
resistance.
Resistance
water: Many pools have a current channel or lazy river, an area
where water is jet-forced into a current. You begin by walking with
the current and then against it. Being the only one in the current
can be extra challenging.
Water
aerobics classes: Almost every pool offers these exercise classes. I
like them because I can move my body in the water in ways that I
cannot move on land.
Swimming:
When you swim at a good pace, you can burn more calories than by
running. I have heard experts say that swimming is the best type of
exercise there is.
Many
people who consider themselves on the plus side hesitate to get into
the pool because they are embarrassed to expose their bodies. I
decided to do it anyway, because once in the pool, all people can see
is your head and a little upper body.
Wear
something in which you feel comfortable and not overexposed. Some
women prefer shorts and a T-shirt to cover their bulges, or they buy
a plus-size swimsuit that provides modest coverage and support so
they don’t feel as conspicuous.
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A former Relief Society president, Dian is currently serving as a visiting
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