On this page: Benefits | General Exercise Precautions | Warm Water Exercise Classes and Venues | Tai Chi Classes and Venues

The Benefits of Water Exercise for People with Arthritis

We would like to acknowledge Kate Dahl’s contribution to this information on water exercise. She has a broad range of experience in physiotherapy, but her main areas of interest are Musculoskeletal Physiotherapy, Lymphoedema Management and Aquatic Physiotherapy and she recently worked at the Albury Base Hospital in NSW.

Kate makes the following points:

• Exercise in Water (particularly warm water) is one of the easiest and most enjoyable ways for people with arthritis to exercise
• The physical properties of warm water include:
  • Warmth
  • Buoyancy
  • Resistance
  • Turbulence
  • Hydrostatic Pressure
• Some of the therapeutic effects of exercise in warm water are:
  • Muscular relaxation and decreased muscle spasm
  • Decreased pain due to warmth and the reductions in gravitational force
  • Increased muscle strength and endurance due to the greater resistance to movement in water compared to air
  • Improvement in swelling due to hydrostatic pressure
  • Enhanced balance and stabilisation (the supportive properties of water give people time to react if they fall)
  • Improved enjoyment and confidence

  Skeleton image above:
  Bates, A. & Hanson, N. (1996) Page 25

General Exercise Precautions

• Listen to your body’s warning signs
• Stop immediately if you experience
  • Dizziness
  • Chest Pains
  • Nausea
  • Severe Shortness of Breath
• Cease an exercise if it causes severe pain
• Follow the ‘Two Hour Pain Rule’- If exercise-induced pain in a joint lasts for more than 2 hours after exercise, reduce the amount of exercise (but don’t stop altogether!)
• The correct balance between exercise and rest is important.
• Rest is often needed to settle inflamed joints. However, too much rest will weaken muscles and increase stiffness.
• Do not exercise a hot, swollen joint. Move the joint gently through its full range several times per day but avoid vigorous exercise as this may exacerbate the problem. Continue exercise for the rest of the body.
• Always work at your own pace. Don't try to keep up with others in the group.
• Try to make sure the body parts being exercised are under the water, so that the beneficial effects of the warm water and buoyancy are being used.
• Avoid jumping exercises in water less than mid-chest depth.
• Participants should not to hold their breath during exercises. They should try to continue controlled, regular breathing during all exercises.
• People who are not used to exercising in the water should limit the first session to approximately 30 minutes.
• Keep important medicines or other items at pool-side. Some possible examples:
  • Asthma - Ventolin
  • Angina - Anginine
  • Diabetes - jelly babies/barley sugar

Water exercise classes are led by trained volunteers and are conducted in specially heated pools. Warm water exercise brings pain relief, combined with long lasting improvements in joint mobility and muscle strength. Arthritis NSW conducts these classes in some metropolitan and country areas.

Please TELEPHONE 1800 011 041 to enquire regarding a warm water exercise class near you or click on classes for a list of classes, cost, times and venues. NOTE WE NEED A LIST OF CLASSES IN THIS CASE!

Sydney Metropolitan and Regional Water Exercise Classes and Venues 2008

Come along, have fun and benefit from gentle exercise in warm water. Not only will you feel better but you will have less pain!

It's safe, refreshing and therapeutic at a very reasonable cost. Bookings are essential as numbers for classes are strictly limited. So hurry and book in now by phoning Melissa at Arthritis NSW on 1800 011 041.

NSW Country Water Exercise Classes and Venues please click here to identify which country areas have classes.

Tai Chi Classes and Venues

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