Description of activity: ● 5 min of warming up and aquatic environment adaptation ○ Examples of warm up movements ■ Walking in the pool for 30 seconds ■ Alternate leg adduction ■ Jumping jacks ■ Alternate lunges ○ Why do we warm up? ■ To prepare our muscles ■ To gradually increase heart rate ■ To increase blood flow to working muscles ■ To increase body’s temperature in water ● 20 min of balance exercises ○ Examples of balance exercises ■ Noodle exercises ● Sitting on noodle; close your arms as you open your legs. Inhale as you open your arms, exhale as you close ● Noddle step: (Stand beside the edge of the pool and hold the edge with a straight arm, step onto the noodle and push it down to the bottom of the pool, and repeat) ● Relaxing upper body on noddle ■ Single leg calf raises ■ Squats (can try single leg for a challenge) ■ Alternate single leg raise ● 5 min of cool down and stretching ○ Walking in place ○ Alternate lunges ○ Alternate over the head arm stretch ○ Hand hold forward stretch
Preparation: ● Lay out enough pool noodles for each participant ● Write down each exercise you will be doing and how long Processing: ● How do you think aquatic therapy exercises can positively impact your daily mood? ● Aerobic exercises release endorphins helping block stress hormones, relieving negative mood symptoms. What kind of activities can you do at home to block these stress hormones and create positive mood symptoms? ● Aquatic exercises provide a sense of accomplishment, in what ways do you feel this accomplishment has affected your overall mood? ● Aquatic exercises are shown to relieve stress, what other exercises do you think would relieve stress and create a positive mood for you? ● What activities during this made you feel happy and boosted your overall mood? Limitations: ● The number of people in the group ● Using a pool noodle for support ● Holding onto the edge for balance Indoor swimming pool (13 x 25 meters)
|Group Size||Time of Day||Duration||Acuity Level|
|Large (8+)||Morning||30 minutes||Assisted Living
● Swimming suit ● Pool noodles ● Swimming pool
Balance coordination Sá, C., & Palmeira, A. L. (2019). Results of an Aquatic Exercise Program on Balance, Risk of Falls, Fear of Falling, and Quality of Life in Older Adults. Journal of Aquatic Physical Therapy, 27(1), 2–11.
Health & Fitness
Adaptations: ● Temperature of the water in the pool ● Depth of the pool ● Flotation devices ● Side railings in the pool to hold on to ● Pool lift ● Pool ramp instead of stairs for easier access ● Frequent breaks during aquatic exercises ● Hand paddles for assistance ● Foam dumbbells for exercises
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