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Work out in the water to relieve pain, recover and boost strength

By Tracy Dye

Regular exercise and activity can prevent injury, improve mood, increase longevity and even help you maintain a youthful appearance. But what happens when working out turns into an actual pain?

Athletes and fitness buffs can get sidelined by injuries and soreness; issues like arthritis, back pain and knee injury can make the risk of certain exercises outweigh any potential benefits. Luckily, you can still reap the rewards of a workout without the risk by exercising in an aquatic environment.

Water provides buoyancy and support, which limits any impact on the joints and allows you to perform exercises — such as running and jumping — without the pain. Moreover, aquatic fitness classes can be just as effective in building strength, toning and weight loss as land-based exercises.

Take a look at some specific benefits and water workouts below.


If you love pounding the pavement, cross-training through aquatic exercise can prevent and remedy issues that come with high-impact exercises. According to a study published in the Journal of Sports Sciences, male long-distance runners experienced faster recovery from delayed onset muscle soreness (DOMS) when following downhill running with aqua exercises.

Along with alleviating stiffness and soreness, the study concluded that the use of aqua exercise can restore muscle power and “recovery of whole-body reaction time” more quickly.

Stretch your pain away

Yoga provides a host of benefits, from stress relief to reduced blood pressure and improved posture. According to the Arthritis Foundation, yoga is one holistic modality that can alleviate the physical symptoms of arthritis and joint pain, while also calming the mind. At Haven on the Lake, Aqua Yoga classes are available for you to stretch your pain away in a supportive environment. The class can help those with arthritis along with those who are experiencing:

  • Fibromyalgia
  • Neurological conditions
  • Weight issues
  • Injury
  • Pregnancy

But yoga isn’t the only mind body exercise that can be practiced in the pool. Haven also offers Aqua Barre, Aqua Tai Chi and Aqua Fusion (a blend of barre, yoga and tai chi), which can help you build strength and improve your overall wellness.

According to the According to American College of Rheumatology the aforementioned types of body awareness exercises can offer great pain relief along with stress reduction.

Get started

Sign up for an Aqua class at Haven here or learn more information by calling 410-715-3020.

As with any new fitness program, you should consult your general care practitioner before signing up for a class.

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Per the Governor's mandate, masks must be worn at all times in Haven on the Lake, including while physically exercising. The exception is that masks are not required while swimming or when it provides a bonafide health risk.

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