If you are looking to change your exercise routine, or just get fit for your lifestyle, this post is for you! Did you know that you can burn more calories with simple exercises in water? Better yet, most of these exercises can be done at home, with your own hot tub. Here’s more information about how exercising during hydrotherapy can be full of benefits for better health.
Water provides resistance, which helps strengthen muscles, reduce pressure on joints, and boost cardio. It also helps with improving balance, agility, and endurance. Hydrotherapy is based off three common components: heat, buoyancy, and massage. Heat relaxes the muscles throughout the body, allowing exercise movements to be easy. Buoyancy reduces the body’s weight in water by 90 percent, helping with exercise, flexibility, and movement. The massage component helps ease the troubled spots, allowing the body to release the body natural pain killing hormone, endorphins. Before doing any of the following exercises, be sure to consult your doctor. Also, warm-up your body and muscles before trying any of these moves. After the workout is complete, cool down and slow your heart rate before resuming normal activity. Here are the exercises:
- Bicycles-while sitting on the edge of the tub, and supporting yourself, lift your legs. Move legs in a pedaling motion underwater for 30 seconds, then rest. Repeat for another 30 seconds, and rest again. As you get used to the exercise, work your way to doing 60 second intervals.
- Arm Circles-Arms should be partially submerged in water and fully extended. Lift out of water and rotate arms forward for 30 seconds, then reverse for 30 seconds. Relax arms underwater for 60 seconds, then repeat.
- Trunk Rotations-while kneeling on floor of tub, with back straight and abs tight, place hands on hips and rotate from side to side for 30 seconds. Relax for 30 seconds, and repeat movement again for 30 seconds.
- Jack Knife-Sit on hot tub floor with legs fully extended in front of you. Bring legs toward your body, until your knees are at your chest. Straighten legs again. Keep abdominal muscles tight during whole movement, and try 12-15 reps. Gradually increase reps to 20-25 if capable.
- Shoulder Rolls-With body fully submerged in water, roll shoulders forward for 30 seconds, then reverse for 30 seconds. Rest for 30, then repeat.
- Arm Curls-This movement can be done with or without weights. Kneel on floor of tub. Bend arms at 90 degree angle in front of you (arms should also be underwater for full benefit). Pull arms up to chest, and push down, slowly. Repeat movement for 12-15 reps, gradually working your way to 20 reps.
As mentioned above, these simple movements can be made at home in your own hot tub. If you don’t own a hot tub, have you considered owning one? At first thought, purchasing a hot tub could get pricey once you consider the cost, placement prep, installation, chemical purchases, and maintenance. There is one version of a hot tub that is portable, easy to install, eco-friendly, and even budget friendly. We like to call this tub the Softub. For more information, talk to a local dealer. We are offering free in-home demos at this time, and all appointments scheduled will receive a free spa duck. No strings attached!