Aquatic Exercise Program
Aquatic exercise programs offer improvements in fitness and physical functioning for people in a fun and dynamic environment that helps break the monotony of standard exercise routines. Improvements in balance, strength and endurance have been noted in people who participate regularly in aquatic exercise programs. As with most subjects concerning fitness and physical therapy however, one approach rarely offers the complete solution for everyone. The following will attempt to outline where aquatic therapy fits into a well balanced exercise/rehabilitation program.
A commonly seen condition that often comes up in the conversation of aquatic exercise programs in osteoarthritis. Osteoarthritis is a condition that affects the joints of the body and can be a source of significant pain and functional limitation. Exercise is a commonly prescribed treatment for this condition but difficulty arises with choosing the proper type of exercise program that offers relief without aggravation of symptoms. Aquatic therapy offers numerous benefits with regards to addressing the needs of this population. In the aquatic environment, a person experiences less compression of the joints secondary to the buoyancy of the water which results in increased exercise tolerance without aggravating the symptoms of their arthritic joints. Secondary to their ability to tolerate more exercise and movement, these people can achieve greater gains in range of motion, endurance and strength that they otherwise could not achieve performing a land based exercise program solely.
Another group of people that can benefit from participation in an aquatic exercise program are those who suffer from the neuromuscular condition- multiple sclerosis. Those with this condition are sensitive to increased body temperature and often experience severe fatigue as a primary symptoms of their condition. However, it has also been shown that these people benefit significantly from a well structured exercise program. Aquatic exercise offers this population a viable exercise opportunity that allows them to maintain a cooler body temperature and moderate their intensity level in a manner that prevents adverse effects associated with fatigue while maximizing benefits.
As previously discussed, aquatic exercise programs offer people a powerful tool for improving their physical functioning. However, given the amount of variables that exist between individuals, it is important that people who wish to gain the maximum benefit of aquatic exercise consult with a physical therapist who can design an appropriate program that addresses all of their individual needs appropriately. Also, consulting with a physical therapist can offer you the ability to learn of facilities that offer the appropriate equipment and resources to achieve all of your exercise and rehabilitation needs. Aquatic exercise can and should be seen as a valuable tool that, when implemented appropriately, can achieve maximal gains in a fun and dynamic environment.
Safe Lifting Techniques
Lifting objects can be very stressful on the body, especially when lifting heavier objects. It is not uncommon for people to injure there back while lifting. It is important to use proper lifting form to reduce stress on the body and to prevent injuries. Injuries to the back can be avoided if proper technique is used.
Here are a few tips to help you lift safely:
1) Use your strongest muscles to get the job done. Your leg muscles are much stronger than your back muscles. Use your legs by bending at the knees, while keeping your back straight. Avoid bending forward at the trunk while lifting.
2) Keep objects close to your body. Holding things out in front of you puts excess stress on the back. Hold objects as close the body as possible. When lifting a child squat down with your knees to child’s level, bring child close to your chest, and push up with your legs.
3) Have a solid base of support before lifting. Feet shoulder with apart gives you a solid base and improves your balance and makes you stronger.
4) Use your abdominal muscles to stabilize your spine while lifting. Keep your abdominal muscles tight by drawing your belly button in and up while lifting.
5) Think ahead before making your lift. Know exactly where you are going to put the object and make sure you have a clear path. If you are lifting with another person make sure each person knows the plan. This will prevent any unnecessary movements such as bending or twisting which could lead to injury.
6) Maintain normal breathing while lifting. Holding your breath while lifting can cause you to feel faint.
Winter Time Falls: Physical Therapy Can Help
The winter months are fraught with cold weather, short days and treacherous driving conditions. In addition to these wintertime headaches is the increased risk of falling on slippery or uneven surfaces that often accompany the cold winter months of the year. However, one does not have to merely accept this increased risk of falling as an unavoidable inconvenience. Physical therapy may be the option to help minimize this risk and avoid the list of complications that may arise from experiencing a traumatic fall.
Physical therapy aims to maximize function by reducing the physical impairments of an individual. Often times people assume physical therapy is only helpful with reducing pain and weakness following an injury and neglect the potential effectiveness of physical therapy in prevention. Balance is a trainable skill and with the assistance of a skilled physical therapist, balance can be improved and the risk of falling in the harsh winter months can be reduced significantly.
Following is a list of ways that physical therapists can help patient’s with decreased balance:
- A PT can inform the patient regarding hazardous situations and ways to avoid them.
ie…Making sure walkways are clear of snow and ice with shoveling and using salt to prevent icing
- Recommend use of an appropriate assistive device if necessary
- Improve leg strength and endurance to allow for the patient to more adequately deal with challenging terrain
- Improve balance reactions with a progressive balance program aimed at challenging all of the patient’s systems that contribute to balance
- Improve a patient’s overall fitness to allow better adaptation to challenging situations
The previously mentioned list is an abbreviated summary of ways that a PT can help a patient who is struggling with the fears of falling. If you feel that you are afraid of falling and it is impacting how you function on a daily basis, contact a physical therapist so that you can begin the road towards improved safety and enhanced independence.
Shoveling Tips
While shoveling snow can be good exercise, it can be dangerous as well for those who take on more than they can handle. Here are a few tips on safe shoveling:
- Individuals over the age of 40, or those who are relatively inactive, should be especially careful.
- If you have a history of heart trouble, do not shovel without a doctor’s permission.
- Do not shovel after eating or while smoking.
- Take it slow! Shoveling (like lifting weights) can raise your heart rate and blood pressure dramatically; so pace yourself. Be sure to stretch out and warm up before taking on the task.
- Shovel only fresh snow. Freshly fallen, powdery snow is easier to shovel than the wet, packed-down variety.
- Push the snow as you shovel. It’s easier on your back than lifting the snow out of the way.
- Don’t pick up too much at once. Use a small shovel, or fill only one-fourth or one-half of a large one.
- Lift with your legs bent, not your back. Keep your back straight. By bending and “sitting” into the movement, you’ll keep your spine upright and less stressed. Your shoulders, torso and thighs can do the work for you.
- Do not work to the point of exhaustion. If you run out of breath, take a break. If you feel tightness in your chest, stop immediately.
- Dress warmly. Remember that extremities, such as the nose, ears, hands and feet, need extra attention during winter’s cold. Wear a turtleneck sweater, cap, scarf, face protection, mittens, wool socks and waterproof boots.
- Throw snow in front of your body – avoid throwing snow over your shoulder.
- Proper breathing sequence is vital. Inhale when you pick up the snow and exhale when you unload it. Never hold your breathe while shoveling.
Tips to Prevent Falls
How To Prevent Falls
1. Exercise regularly – strength, balance, coordination
2. Take your time – Being rushed or distracted increases risks of a fall. Get out of chairs slowly. Sit a moment before you get up from bed. Stand and get your balance before you begin to walk.
3. Clear the way – Keep stairs and walking areas free of electrical cords, shoes, clothing, magazines and other clutter. Watch out for small pets.
4. Look out for yourself – See an eye specialist once a year. Poor vision is a risk for falling. Improve lighting in your home. Use night lights to light the path between your bedroom and bathroom. Turn on lights before using the stairs.
5. Slippery when wet – Use non-slip mats in the bathtub and on shower floors. Install grab bars on the wall next to the bathtub, shower and toilet. Wipe your spilled liquids immediately.
6. Talk to the doctor – Ask about side effects of medications as some medications may cause dizziness.
7. Ask your physical therapist – Many people would benefit from using a cane/walker and balance training as these are way to increase safety.
