There is plenty of summer remaining … so make time to get to the water! Research shows that spending time outdoors has many positive effects on your health. Moreover, new research has found that being near a body of water makes us calmer and healthier. You know that special feeling you get when you drive to the lake or the beach and jump out of the car and smell the fresh air and hear the sound of splashing in the lake or the waves of the ocean? Well, it is not just because you’re on vacation…the water makes your muscles relax and breath deeper. Your brainwaves slow down to simulate the gentle roll of the water…lake or ocean! These “blue environments,” not to be confused with “blue zones” are the subject of extensive research at the University of Exeter Medical School in the UK.
Time spent near water promotes physical activity, general fitness and well-being. In addition, noted for reducing the incidence of diabetes and other diseases associated with obesity. Additionally, time near the water slows down our heart rate, reduces stress hormones and improves mental health. In fact, the study also found that subconsciously, people consistently preferred pictures of natural environments (rivers, lakes, oceans) even when compared to attractive urban landscapes. In fact, urban landscapes with water (rivers, fountains etc) were far more popular than those without. Also, health disparities between coastal and inland communities are more noticeable for low-income individuals who do not have the means to venture to the coast. This may be one of the reasons that four out of the five “Blue Zones” discovered by Dan Buettner are islands.
WHY BEING IN, ON, OR AROUND THE WATER IS HEALTHY
- WATER STIMULATES ALL 5 SENSES -Water provides a totally immersive experience. We feel the coolness trickling on our skin, we taste the salt, smell the seaweed, hear the waves and splash of the water, and see the sun glistening on the water.
- WATER STIMULATES OUR NERVOUS SYSTEM -Water impacts our physiology in that it triggers our parasympathetic nervous system to lower heart rate and blood pressure which promotes relaxation. Even the act of drinking a glass of water can promote relaxation and wellness.
- WATER IS BLUE…BLUE IS THERAPEUTIC -If the rolling blue waves in the lake and ocean aren’t enough, the blue light waves will work to promote further relaxation. Additionally, the beautiful backdrop of a blue sky is the icing on the cake to make you chill out! Similar to “white noise” used by millions of parents to promote sleep for infants and toddlers, “pink noise” (the noise associated with natural sounds) is more smooth, soothing, ongoing and natural as it reduces brain wave activity…have you ever experienced a “beach nap?”
- WATER STIMULATES OUR INNATE BIOPHILIA - The biologist and naturalist Edward Wilson coined the term “biophilia” to describe the theory that humans have an instinctive bond with nature. As a species, our origins have begun on open savannahs and endless shorelines. These natural environments instinctively return us to a simpler time and place.
- WATER IMMERSION BALANCES OUR HORMONES -Did you ever notice the inner harmony of swimming underwater or total floating? When you are doing these activities, your body sends signals to balance stress hormones similar to the bodies response to meditation or relaxing.
- WATER ACTIVITIES STIMULATE ENDORPHINS -Whether you are swimming, surfing, kayaking, paddle boarding, fishing, clamming, walking the shoreline, digging a water hole or making a sand castle, these activities will stimulate endorphins. These natural chemicals associate with increased levels of with happiness, pain management and overall well-being.
In addition to the benefits of being by a body of water, just being outdoors promotes better health and wellness:
- Nature’s Vitamin D – Current research suggests that Vitamin D (The Sunshine Vitamin), may offer significant disease prevention and healing powers for osteoporosis, some forms of cancer and heart disease. Of all the methods of getting an adequate amount of Vitamin D, none is more fun than spending time outdoors in the sunlight.
- Increase Activity Level – While exercising indoors in a gym is valuable, research shows that time spent indoors is associated with being sedentary and being sedentary is associated with obesity, especially in children
- Improved Mental Health – Documentation reveals that light affects mood. So, unless you live in a glass house or a light box, getting outdoors is important to your mental health.
- Improved Concentration – Richard Louv, author of the book, “Last Child in the Woods,” coined the term, nature-deficit disorder.” This term, supported by research, found children with ADHD focus better when outdoors.
- Improved Health and Healing – Researchers at the University of Pittsburgh found that patients recovering from surgery recovered faster with less pain and shorter hospital stays when they were exposed to natural light.
- Improved Breathing – In general, breathing fresh air is good for you. Some exceptions might be those with severe allergy problems when the pollen count is high. Despite this, it may be better to take allergy medicine and enjoy the benefits of being outdoors than to be stuck inside.
Sources: NIH, Global News, Plume, L, University of Exeter Medical School in the UK.
EVERY MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” via Blog
EVERY SUNDAY in "The Sunday Times" - Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in hard copy
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy in Scranton and Clarks Summit. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. For all of Dr. Mackarey's articles, visit our exercise forum!
Have Fun and Get in Shape in the Pool!
There is still plenty of summer remaining and its not too late to think of your pleasure puddle in different light…a health spa! It may very well be the exercise of choice for many people. Many have discovered the benefits of moving their limbs in the warm water of a home pool following knee or shoulder surgery. Also, long distance runners who often look for cross training methods without joint compression and arthritis sufferers who are often limited in exercise choices by joint pain from compressive forces when bearing weight, can enjoy the buoyancy effects of water. These are good examples of the benefits or water exercise…aerobic and resistive exercise without joint compression.
Pool Exercise and Arthritis
Most doctors recommend some form of exercise with arthritis. Pain and fatigue are the most limiting factors for the person with arthritis. Pool exercise may be the answer. With proper technique, adequate rest periods, appropriate resistance and repetitions, water exercise can be very effective.
Pool Exercise Benefits
The following are some of the benefits of water exercise:
- Decreased Risk of Cardiovascular Disease
- Improved Endurance
- Improved Strength – with resistance of water to exercise muscles
- Improved Flexibility and Range of Motion – with less pain
- Improved Function in Daily Activities
- Maintain Mobility
- Improved Balance
- Slow Down Osteoporosis
- Weight Control – which leads to less stress on joints
- Improved Mood and Attitude – release of endorphins and serotonin
- Improved Circulation – especially in warm water
- Decreased Muscle Spasm and Tension – especially in warm water
- Decreased Stress on Joints – Buoyancy effect of water
Getting Started with Pool Exercise
- Medical Clearance – see your family physician for clearance especially if you have a cardiac history or joint replacements. Do not use pool if you have surgical sutures or an open wound.
- Warm Pool - 83-88 degrees Fahrenheit
- Water Walking Exercise– begin in shallow end
- Water Running Exercise– with buoyancy vest in deep end
- Water Aerobics Exercise– using arms and legs as in regular aerobic exercise but in the water
- Strength & Flexibility Exercise – just as on land but in water
- Start Slowly – Don’t Overdo it
- 5-10 minutes and repetitions first time and add 2-3 minutes/repetitions each week
- Long Term Goal: 20 – 40 minutes per session - 3-4 times per week
- Submerge The Body Part
- That you want to exercise into the water and move it slowly
- Complete The Range of Motion
- Initially 5 times, then 10-15-20-30 times
- Assess
- Determine if you have pain 3-4 hours after you exercise or into the next day. If so you overdid it and make adjustments next time by decreasing repetitions, speed, amount and intensity of exercise.
- Warm-Up
- Make sure you warm up slowly before the exercise with slow and easy movements
- Advance Slowly
- By adding webbed gloves, weighted boots, and buoyant barbells to Increase the resistance.
- Exercises – standing in shallow end of pool
- Heel Raises – push toes down and heel up
- Toe Raises – lift toes up and heel down
- Leg Kicks – extend leg up and down
- Hip Hike – raise knee up 4-6 inches and down
- Leg Squeeze – squeeze knees together and apart
- Leg Curl – bend knee
- Torso Twist – slowly turn arms/torso to right, then to left
- Shoulder Forward and Backward – like paddling a boat
- Shoulder Out and In – like a bird flying
- Bend Elbow Up and Down
Visit your doctor regularly and listen to your body.
EVERY MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” via Blog
EVERY SUNDAY in "The Sunday Times" - Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in hard copy
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy in Scranton and Clarks Summit. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. For all of Dr. Mackarey's articles, visit our exercise forum!
Have Fun and Get in Shape!
Happy Independence Day! This summer try to think of your pleasure puddle in different light…a health spa! It may very well be the exercise of choice for many people. Many have discovered the benefits of moving their limbs in the warm water of a home pool following knee or shoulder surgery. Also, long distance runners who often look for cross training methods without joint compression and arthritis sufferers who are often limited in exercise choices by joint pain from compressive forces when bearing weight, can enjoy the buoyancy effects of water. These are good examples of the benefits or water exercise…aerobic and resistive exercise without joint compression.
Exercise and Arthritis
Most doctors recommend some form of exercise with arthritis. Pain and fatigue are the most limiting factors for the person with arthritis. Pool exercise may be the answer. With proper technique, adequate rest periods, appropriate resistance and repetitions, water exercise can be very effective.
Benefits of Water Exercise:
- Decreased Risk of Cardiovascular Disease
- Improved Endurance
- Improved Strength – with resistance of water to exercise muscles
- Improved Flexibility and Range of Motion – with less pain
- Improved Function in Daily Activities
- Maintain Mobility
- Improved Balance
- Slow Down Osteoporosis
- Weight Control – which leads to less stress on joints
- Improved Mood and Attitude – release of endorphins and serotonin
- Improved Circulation – especially in warm water
- Decreased Muscle Spasm and Tension – especially in warm water
- Decreased Stress on Joints – Buoyancy effect of water
Getting Started
- Medical Clearance – see your family physician for clearance especially if you have a cardiac history or joint replacements. Do not use pool if you have surgical sutures or an open wound.
- Warm Pool - 83-88 degrees Fahrenheit
- Water Walking Exercise– begin in shallow end
- Water Running Exercise– with buoyancy vest in deep end
- Water Aerobics Exercise– using arms and legs as in regular aerobic exercise but in the water
- Strength & Flexibility Exercise – just as on land but in water
- Start Slowly – Don’t Overdo it
- 5-10 minutes and repetitions first time and add 2-3 minutes/repetitions each week
- Long Term Goal: 20 – 40 minutes per session / 3-4 times per week
- Submerge The Body Part
- That you want to exercise into the water and move it slowly
- Complete The Range of Motion
- Initially 5 times, then 10-15-20-30 times
- Assess
- Determine if you have pain 3-4 hours after you exercise or into the next day. If so, you overdid it and make adjustments next time by decreasing repetitions, speed, amount and intensity of exercise.
- Warm-Up
- Make sure you warm up slowly before the exercise with slow and easy movements
- Advance Slowly
- By adding webbed gloves, weighted boots, and buoyant barbells to increase the resistance.
- Exercises – standing in shallow end of pool
- Heel Raises – push toes down and heel up
- Toe Raises – lift toes up and heel down
- Leg Kicks – extend leg up and down
- Hip Hike – raise knee up 4-6 inches and down
- Leg Squeeze – squeeze knees together and apart
- Torso Twist – slowly turn arms/torso to right, then to left
- Shoulder Forward and Backward – like paddling a boat
- Shoulder Out and In – like a bird flying
Visit your doctor regularly and listen to your body.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at GCSOM.
For all of Dr. Mackarey's articles visit: www.mackareyphysicaltherapy.com/forum
