Aqua gymnastics

Aqua gymnastics

Water training is a complex training for the whole body, because works all muscle groups. Water relaxes the body, strengthens muscles, increases flexibility and improves blood circulation. The water massages the whole body and removes back pain, relieves fatigue and heaviness in the legs. Hydrostatic Pressure the resistance exerted by the water - is a very important facet for those who have lymphoedema associated with breast cancer. The pressure increases with depth. The pressure combined with the body’s movements through water acts as a lymphatic drainage massage, keeping everything flowing and combating fluid pooling in the limbs.

Aquagymnastics burns twice as many calories as, for example, aerobics in a gym, without overheating, sweating and overloading the joints.

Water training is suitable for everyone and is not tiring as the body weight is reduced by up to 80%.

For women recovering from breast cancer, engaging in aqua gymnastics can be a highly beneficial form of exercise. It is low-impact and helps in improving cardiovascular health, muscle strength, flexibility, and overall well-being without putting excessive strain on the body, which is crucial during recovery. Aqua gymnastics is particularly beneficial for managing lymphoedema, a common issue after breast cancer surgery, due to the gentle pressure water exerts on the body, which can help with lymph circulation.

Benefits

• Low-impact on joints
• Improves cardiovascular health
• Helps lymphatic drainage
• Enhances muscle strength and flexibility
• Helps maintaining healthy weight 
• Reduces fatigue and boosts energy levels
• Provides a cooling effect

Necessary equipment

• Swimsuit
• Swim cap (optional)
• Flip flops
• Water shoes for better grip
• Floatation devices - noodles, kickboards
• Towel
• Bottle of water

Recommendations

Do:

• Consult with Professionals before starting. Always consult with a healthcare provider or a certified instructor experienced in working with breast cancer survivors before starting any new exercise program
• Start with gentle movements in shallow water
• Focus on breathing and posture
• Include exercises that enhance flexibility and strength
• Gradually increase intensity as tolerated
• Consult with a healthcare provider before starting
• Water walking or jogging in place
• Gentle water aerobics
• Leg lifts and kicks in the water
• Arm exercises with water resistance
• Using flotation devices for support and balance
• Stretching exercises in the water
• After water gymnastics, use a moisturizing body cream, as the chlorine in the pools or the salt in the sea dry the skin
• Listen to Your Body. Pay close attention to how your body responds to different exercises and modify or stop any exercise that causes discomfort or pain.
• Regular Assessments. Regularly assess your strength, flexibility, and overall well-being to adjust your exercise regimen accordingly

Water’s flow massage of the affected area. Lead the arm forward under the water then pull out the arm back out without being submerged in the water

Walk with outstretched arms forward immersed in the water

Push the water with your arms outstretched forward in the water

Using water exercise’s tools helps the prevention of the lymph fluid accumulation in affected area

Keep the affected arm at least on the thoracic level

Do not do:

• High-intensity swimming or competitive strokes
• Deep water exercises without proper flotation devices
• Rapid or jerky movements that strain the muscles
• Exercises that cause discomfort or pain
• Overhead movements that may strain the shoulders

Do not burden the affected arm

Designing an Aqua gymnastics program

• Frequency: 2 to 3 times per week. Regular exercise is key to improving and maintaining physical health post-cancer treatment. Engaging in aqua gymnastics 2 to 3 times per week strikes a good balance, allowing the body to benefit from consistent activity while also having enough time to recover between session
• Session Duration: 30 to 45 minutes per session. Workouts shorter than 30 minutes may not provide sufficient time for a comprehensive exercise routine, including warm-up, exercise, and cool-down phases. A duration of 30 to 45 minutes is optimal to ensure that the exercises are effective without causing excessive fatigue.
• Structure:
  
  • Upper Body: arm lifts, lateral arm lifts. Using foam dumbbells and kickboard will help add more resistance
  • Core/ Abs: Back wall glide (Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall. Push off from the wall and float on your back as far as you can) This exercise helps to activate the muscles in your core and lower body.‍
  • Lower Body: walk in water (walking in water is a good exercise to start off with as it helps you get a feeling for how you can create resistance. Walking in water can target your arms, core, and lower body. You can increase the intensity by using hand or ankle weights), Jumping jacks (jumping jacks work the muscles in both your upper and lower body. You can add resistance with wrist and ankle weights), Leg shoots (his dynamic exercise works your core, low back, and legs), high-knee lift extensions (this exercise can strengthen the muscles in your core and lower body. Add ankle weights to increase the difficulty), Leg kicks (this exercise works the muscles in your core and legs. Use ankle weights to make it more challenging)