Many people who suffer from joint pain from conditions such as arthritis, or are recovering from an injury, benefit the most from water-based exercises.

Water exercises allows you to get a full-body workout without putting stress on the joints. Both low and high impact exercises are much easier to perform in the water which supports the body’s weight, minimizing any pain that normally results. This means exercising in the water limits your risk of aggravating chronic injuries and encourages a faster recovery in combination with physiotherapy treatments.

Don't be fooled by the lack of sweat produced during exercise in the water. Not only is it easier, but the added resistance actually allows you to get the most out of your exercise. A person who weighs 150lbs. can burn 272 calories in one hour.

Benefits:

• Water’s buoyancy reduces the impact on joints.
• Exercising in water improves cardiovascular fitness, flexibility, balance and range of motion.
• Heated pools can help soothe pain while keeping the body cool during exercise.
• Water has greater resistance than air so that more effort is required during exercise. This means you are burning more calories than both strength and cardio exercises that are performed on land.
• Water exercises are one of the best options for people with arthritis who normally experience swelling, immobility and pain.

​Adding water exercises in conjunction with regular physiotherapy treatments can increase the speed of recovery as well as decrease joint pain. Contact your local recreation centre for aquatic exercise classes that suit your needs.

Most people find it’s hard to set aside time for an exercise regime with a busy schedule, and if there is time, you’re usually too tired to have motivation. Making small changes in your daily routine can be just as effective as going to the gym a couple times a week. Here are some simple ways to be more physically active at home, at work and at play to help you maintain good health.

At Home

• Plan housework so that you incorporate more trips up and down the stairs and more squatting.
• Skip the riding lawn mower and work in the garden by raking leaves, pruning, digging and pick up trash.     
• Walk more. Go out for a short walk before or after meals for 15-30 minutes.
• Walk or bike to work or to the local store.
• Increase your heart rate while walking with a brisker pace. Don’t take shortcuts and choose a route with an incline.
• When lounging or watching TV, sit up instead of lying on the sofa.
• Pace around while talking on the telephone.
• Park farther away at the mall and walk the extra distance. Wearing comfortable walking shoes will encourage you to walk around more while shopping.

At the Office

• Walk down the hall to speak with someone rather than using the telephone.     
• Take the stairs instead of the elevator.      
• Join a fitness centre near your job so you can fit in a workout immediately before or after work.
• Make exercise an appointment by scheduling it in your calendar.
• Get off the bus a few stops early and walk the rest of the way.
• Walk around your building on your lunch break.

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At Play

• Plan activities with families and friends that involve physical activity like hiking, backpacking, swimming, tennis etc.
• Visit new places or your favourite hangout by walking, jogging or bicycling around the area.
• Play your favourite music while exercising to add motivation and fun.
• Find an activity that you love. Make it a hobby, not a chore.
• Join a recreational club in your community during the summer that involves physical activity.
• When golfing, ditch the cart and walk instead.

A recent study of the relation of physical activity to brain health revealed that regular exercise may decrease the risk of dementia, a disease causing memory loss. It found that older people had an almost 40% lower risk of dementia when they exercised regularly during the week for 30 minutes compared to those who were less active.

Even after researchers examined factors that can affect memory and thinking ability, such as age, history of stroke, and diabetes, the benefits of physical activity on brain health was still evident. The majority of people studied were suffering from a form of dementia known as vascular dementia. Vascular dementia is related to inadequate blood flow in the brain. Since exercise increases blood flow throughout the body, this connection was undeniable.
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Maintaining brain health as you age can only be another benefit to add to the overwhelming health advantages of regular physical activity. Now, not only are you feeling happier, healthier and reducing your risk of heart attack and stroke, but you may also be decreasing your risk of dementia, especially the kind of dementia that is related to blood circulation.

People of all ages and abilities can get important health benefits by doing regular strength training.
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Benefits of strength training activities include:

• Plays a factor to development and maintenance of strong bones
• Controls weight and obesity
• Helps to reduce the risk of injury
• Improves your mental health and overall well-being
• Can lead to longer periods of sleep
• Can help the management of chronic conditions, such as osteoporosis and diabetes.

Activities such as push-ups, stair-walking, lunges, resistance bands and squats are simple and easy ways to improve your muscle tone and overall health and fitness. These, and many other strength training, can be done at home, at a gym and with or without equipment.

Before trying a new exercise or a new exercise equipment, consult a physiotherapist or do research on how to correctly do the exercise or use the equipment. It is beneficial to consult a physiotherapist before starting any exercise routine.

It is important to be aware of your current fitness level before starting any strength training program in order to avoid muscle soreness and injuries. Slowly and gradually increase reps, resistance and intensity overtime and remember to always warm up before beginning.