The Under Water Update
The Under Water Update
Dedham Health Hydra’s 2019-2020 Short course yards season is well underway as the team looks forward to the turn of the year. Since September Hydra has competed in 5 swim meets, all of which had many stand out performances by all Hydra athletes.
December 21st and 22nd Hydra Swimmer Isabella Lombard will be competing in the New England seniors meet at Brown University in the 100 yard breast stroke event. Isabella qualified for the event after swimming a 1:08.65 in the MIAA Division II south sectional championships and taking 1st place overall in the event. Isabella’s Medley Relay team also took first place in the meet as well. Congrats Izzy!
As Hydra looks towards its championship season beginning in February 2020, many athletes have already qualified for multiple events in Regionals, Silvers, and Age Group championship meets. Coaches Chris Klinkow and Mike Moses look forward to championships and are extremely proud of what all their athletes have accomplished this season. With 3 meets left on the schedule before championship season Hydra is taking its training to the next level and buckling down to hit those last few goal times.
Summer is a time to relax, enjoy the hot weather, and steer away from our everyday routine. There are often more beach days, vacations, and spending time with friends and family. Along with the good things, many times you may find yourself getting out of your regular routine; working out, eating healthy…
It’s a 90° sunny day, are you going to go hit the gym or are you going to hang by the pool or chill at the beach?
Rather than have the guilt of not getting your workout in or have the mentality that you’ll “start back up in the fall,” why don’t you use this as an opportunity to change things up? With your regular exercise, your muscles adapt. When this happens it is important to change a stimulus in order to continue to see progress, muscle growth, endurance, etc. You don’t need to be in a gym doing 30 minutes on the elliptical or lifting weights in order to get a workout in. Think outside the box. There are many ways to utilize your surroundings to get an extra calorie burn- every bit counts!
Here are five water exercises to consider this summer:
You don’t need to spend hours working out, try throwing in a few of these exercises and enjoy your time outdoors. The more you move, the better!
For more health-related tips and information on DHAC, visit our blog page!
-Taylor St. Cyr, Exercise Physiologist at Dedham Health
We are halfway through May, National Physical Fitness and Sports Month! At the beginning of the month, we highlighted some events that were being planned in the community. These were to help you meet the challenge of doing 30 minutes of physical activity a day.
If you are still struggling with getting in the time, or are ready for a change, maybe it’s time to add something new at DHAC.
Most people find that by changing up their routine, they are less likely to become bored. You may also avoid an injury by using different muscles and giving tired ones a rest. Regardless of what you do, the most important thing is that you do something. If you still have questions, don’t forget to ask our expert Exercise Physiology staff for more advice.
-Cathy Mullooly, Diabetes and Exercise Consultant at Dedham Health
Not everyone knows how to swim or they may be afraid of the water. Water therapy is performed in a pool that is 4ft in depth. Exercises are done at the side of the pool where the patient can hold onto the wall for support. There are also floatation devices and equipment available for the comfort of the patient. The first session concentrates on the comfort of the patient and educates on the benefits of the water exercises for their specific diagnosis.
Waters buoyancy removes the majority of gravity and patients weight bearing (the amount of weight felt through extremities). With decreased gravity, the joints are allowed to naturally separate allowing for more space. With increased joint space, symptoms of pain are reduced and mobility is increased. With decreased pain, patients are able to perform exercises that were difficult or impossible to perform on land. With increased mobility, patients are able to move through an exercise with almost full range of motion. Water adds resistance which is felt through the whole extremity equally. Water is relaxing to the muscles which also gives patients the ability to complete exercises with decreased pain. Even though you may have Hydrophobia/Aquaphobia you can succeed in an exercise routine in the water in a safe and controlled environment.
A patient came to me not knowing how to swim and little fearful of getting into the water. We worked together for several weeks and after a few sessions she would stay for a while in the pool to help her get use to it and eventually asked for a floatation device (noodle) to use and tried to kick around with it. She did this every time she was in the water. In time she was staying for an extra hour each session and was able to float and swim around with the noodle without fear. She eventually joined our 60/60 program and participated in Water aerobics several times a week. She was pleased with her results from water therapy and it had given her the motivation to stay longer in the water and try new things.
-Jamie Grant., PTA, Aquatic Therapy Director at Dedham Health Physical Therapy