Dive Into the Benefits of Aquatic Therapy and Exercise

Aquatic therapy and exercise offer a unique, enjoyable, and highly effective way to stay active and healthy. Whether you're recovering from an injury, looking for a joint-friendly workout, or aiming to boost your cardiovascular health, pool workouts and water therapy provide benefits that go beyond traditional forms of exercise.

"Our pools allow for a wide variety of classes and options for members who have different goals. I love working with people and helping them reach those goals in a safe environment," says Alex Simundza, NSCA-CPT, NASM-CES, ACE-FAS, fitness and wellness manager at the Gottlieb Center for Fitness.

Benefits of low-impact water exercise

One of the most notable advantages of aquatic exercise is its low-impact nature. Water’s buoyancy supports up to 90% of body weight, minimizing stress on joints and bones. This advantage makes it especially beneficial for individuals with arthritis, chronic pain, or mobility limitations. Unlike land-based activities, water cushions movements, reducing discomfort and the risk of injury.

For those with balance issues, the supportive environment of water provides a safe space to exercise. Falling in a pool poses significantly less risk compared to a misstep on solid ground, which encourages confidence and consistency in movement.

Integrated strength and resistance training in aquatic exercise

Water inherently provides multidirectional resistance, offering a natural and adaptable form of strength training. Movements such as leg lifts, arm extensions, and water jogging engage multiple muscle groups simultaneously. The intensity is easily adjustable, as pressing harder against the water increases resistance, while lighter movements provide a gentler workout.

Incorporating tools like foam dumbbells or resistance gloves can further enhance strength-building exercises. This adaptability ensures that aquatic workouts cater to various fitness levels, from beginners to seasoned athletes.

"The fitness center has dumbbells and barbells that go under the water. The thicker ones are a lot harder to push under, so if someone is in better shape, they can always use those," says Alex Simundza.

Cardiovascular conditioning in a controlled pool environment

Aquatic exercise supports cardiovascular health by enabling aerobic activity without the strain associated with high-impact workouts. Lap swimming, water aerobics, and water jogging elevate heart rates, improve circulation, and strengthen the cardiovascular system, all while the water’s cooling effect prevents overheating.

For individuals recovering from heart-related procedures or managing conditions such as high blood pressure, aquatic exercise offers a low-risk option to maintain and improve cardiovascular fitness.

Water therapy for rehabilitation and recovery

Aquatic therapy has long been recognized as an essential tool in physical rehabilitation. Warm-water therapy pools, in particular, promote blood flow, reduce inflammation, and alleviate pain, creating an optimal environment for recovery.

For post-surgical patients or individuals recovering from injuries, water exercises allow for controlled movements that rebuild strength and flexibility without placing undue stress on healing tissues. Gentle walking, stretching, or resistance movements in shallow water improve mobility, increase range of motion, and facilitate a gradual return to full physical function.

"Many of our members use the pool to take pressure off their joints, whether they’ve had a knee issue or hip issue. The warm water helps create blood flow, promotes healing, and improves range of motion," says Alex Simundza.

Aquatic exercise enhances flexibility and balance

The buoyancy of water supports the body, allowing for greater freedom of movement and improved flexibility. Stretches and dynamic exercises performed in water are often easier to execute than their land-based counterparts, making aquatic workouts particularly beneficial for improving range of motion in stiff joints or tight muscles.

Water also provides an excellent environment for balance training. Exercises like single-leg stands, water walking, and slow leg lifts improve core strength and stability, reducing the risk of falls and enhancing overall coordination.

Finding the right facility for aquatic therapy and water exercise

The right environment is essential to maximize the benefits of aquatic exercise. Look for facilities that offer a range of aquatic options, including lap swimming, therapy pools, and group classes tailored to specific needs.

For example, the Gottlieb Center for Fitness offers an exceptional setup with its two specialized pools: a lap pool for cardiovascular workouts and a warm-water therapy pool for low-impact rehabilitation and strength-building exercises. The therapy pool’s gradual slope and user-friendly design make it accessible for a variety of activities, from gentle stretching to resistance training.

In addition, group classes provide structure and variety, catering to different fitness levels and goals. High-intensity options deliver a challenging workout, while other programs focus on flexibility and joint health, making them ideal for individuals managing arthritis or recovering from injuries.

"Many people take the same classes, so members start to build up that group connection and camaraderie. They hold each other accountable and notice if someone hasn’t been to class for a while," says Alex Simundza.

Alexander Simundza, NSCA-CPT, NASM-CES, ACE-FAS, is the fitness and wellness manager for Gottlieb Center for Fitness at Loyola Medicine. Alexander has nearly 10 years' experience as a fitness professional, showcasing the ways that Loyola can help people reach their fitness goals. Certified as a National Strength and Conditioning Association personal trainer and National Academy of Sports Medicine corrective exercise specialist, Alexander helps clients of all exercise levels reach their objectives.