Swimming can help relieve the joint pain and stiffness you may experience with rheumatoid arthritis (RA). It can also help protect your joints through strengthening your muscles.
The America Heart Association recommends that most people get
Additionally, swimming can be tailored to suit your fitness needs, whether you are a complete beginner or more advanced.
Talk to your doctor
Before you get started with a new exercise program, be sure to talk with your doctor first.
They can provide guidance based on your individual health needs so that you can safely start a new exercise program.
Here are some ways swimming can benefit .
Reduces muscle and joint soreness and stiffness
Swimming may help to relieve pain and stiffness. This is because the buoyancy of the water offers more support to your joints.
The water can also allow you to stretch and move your muscles in ways you may not be able to while out of the water.
The recommended temperature for water exercises is 83 to 90°F (28 and 32°C). Keeping the water at this temperature can help soothe your joints and muscles.
Lowers risk of cardiovascular disease
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Provides weightless relief for joints
Unlike running or even walking, swimming puts little to no additional strain on your joints and muscles. The water supports your weight, so there is no jolt from impact with the ground when you’re swimming.
Swimming can be a great choice if you have moderate to severe rheumatoid arthritis, especially in your knees and feet.
Improves muscle strength and support
While many consider swimming a cardio workout, it can help build muscle strength as well. Water offers more resistance than air, which means your muscles have to work harder to move you through the water.
Keeping your supporting muscles strong through regular exercise can help protect your joints.
Once you get your doctor’s clearance, you may want to:
- Look for a heated pool. Check with local pools, fitness centers, or physical therapy facilities to see if they are heated or offer programs for people with arthritis.
- Hydrate regularly. It is difficult to tell when you sweat in the pool, so make sure you take breaks as needed to drink water.
- Don’t push through joint pain. Even though water exercises provide decent joint relief, you may still experience pain. If you do, it is better to stop than to push through. You can talk with your doctor about what is and is not typical pain during exercise.
- Come prepared. You don’t usually need much equipment for swimming or water exercises, but some things you might want to include in your bag include goggles, swim or pool shoes for traction, flotation devices (noodles or kick boards), and a water bottle.
Other water activities beneficial for rheumatoid arthritis
If swimming is not feasible for you, there are a few other water-based exercises you can try:
- Water walking. Go for a walk in waist to chest deep water. For added challenge, try doing a lap forward and then walking backward or picking up the pace.
- Water jogging. Water jogging is a simple exercise where you mimic jogging or running in place, typically in deeper water. Though advanced joggers can do this without equipment, you may find that you benefit from getting a flotation belt that gives you a bit more buoyancy. Some gyms or health spas may have ones you can use.
- Water aerobics. Water aerobics typically involve several of the moves you might do during a land-based aerobics class, just modified for water. You can often find gyms that offer water aerobics as a class. You can expect to do a full body workout that includes arms, legs, and midsection.
Swimming and water-based exercises offer several benefits for RA and your overall health. One of the main advantages is the support from the water, which helps take stress off the joints.
Swimming can also help reduce your risk of cardiovascular disease, increase muscle strength and joint support, and help prevent disease progression.