House Calls

SUM 2018

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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Page 18 of 54

W hen it comes to cooling off, taking a dip in the pool can't be beat. Why not kill two birds with one stone and burn some calories while you're at it? Research shows a regular swimming routine can yield big-time health boons: One study from the American Journal of Cardiology found that going for a swim three times a week reduced older adults' blood pressure by almost 10 points. Plus, depending on pace, a 155-pound person can burn between 400 and 600 calories per hour swimming freestyle. Allison Foster, the fitness and wellness program manager at the Charleston County Parks and Recreation Commission (CCPRC), stresses that swimming and water aerobics—including CCPRC's summer-long H2O Moves program—are 14 { summer 2018 } h o u s e c a l l s senior health Get Moving! "When you're submerged in water, there's resistance all around you, so every muscle works to offset that," says Lydia Pontius, one of H2O Moves' most experienced instructors. Here, Pontius shares three of the most effective, efficient moves for a DIY water workout. Go for a walk. "One of the best exercises you can do in the water is walking," she says, noting that it can improve range of motion in addition to toning muscles. For a full-body workout, walk forward, backward, and side to side. 2 Whip out the cycling moves. To target your core, pretend like you're riding a bicycle in water, either in the shallow end or where you can't touch. "Every time your feet are suspended, you are engaging the core," she explains. 3 Hit the slopes. To stretch your muscles as you strengthen them, traverse the length of the pool using cross-country skiing moves. Water Works This summer, dive into a water aerobics class—or hit the lap lane—to chill out, tone up, and get social - B Y J A C Q U I C A L L O W A Y especially well suited for seniors. "Water provides muscle-building resistance without the pounding and stress of traditional land-based workouts," she explains. In the pool, aging joints are cushioned and protected, and hydrostatic pressure—or the pressure exerted by a fluid due to gravity—massages the body, helping to reduce pain and inflammation caused by common ailments like fibromyalgia or arthritis. "For many people, activities that are inaccessible on land become accessible in the water," says Foster. Not only does that open the door to increased activity, it can yield new opportunities for socialization, as well. "Managing a chronic condition can be very isolating," Foster says. "But programs like H2O Moves allow everyone to participate in a group- oriented exercise routine." An added bonus? You don't have to worry about new injuries as water is a safeguard against falls and broken bones. And to top it off, the classes offer an upbeat, supportive environment. "It's uplifting to witness the boost in mood and the progress that is possible over a single season," says Foster. "There is an infectious energy from start to finish." An H20 Moves class in action at James Island County Park's Splash Zone. SIGN UP If you want to beat the heat and meet your fitness goals this summer, register for H2O Moves, the full-body aquatic fitness class that's part of CCPRC's Move IT! health and wellness programs. Classes include H2O Moves (May-August at James Island, Wannamaker, and Palmetto Islands County Parks) and H2O Moves with Tot (July-August at Palmetto Islands County Park), a class tailored to adults and their children or grandchildren. For details about course schedules and pricing, visit or call (843) 795-4386. P H O T O G R A P H ( H 2 O M O V E S ) B Y G A R Y C O L E M A N

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