Network Magazine Spring 2016 | Page 64

FLUID FOCUS: THE POWER OF MASME By transferring elements of mindful practice to the warm water, you can help your clients profoundly reconnect to their physiological capacities and psycho-emotional selves. WORDS: TANJA LUCK any people observing a mindful aquatic slow movement exercise session, such as Aquabalance, would think; ‘This looks too relaxing to achieve any real benefits. Isn’t faster movement with intense effort far more effective than slower movement with less effort?’ It’s an easy assumption to make, but appearances can be deceptive. Here we’ll explore why mindful aquatic slow movement exercise (MASME) programs are profoundly beneficial, both physically and neurologically. Internationally, we are seeing a rise of MASME programs such as Aquabalance, Ai Chi, Aqua Kriya Yoga, Aqua Pilates, Water Healing Dance, Watsu and Agua Hara, to name just a few. So what do all these programs have in common? They all transfer elements of mindful movement practices into a warm aquatic environment. M The warm water exercise intensity effect On immersion into warm water (29°C-35°C) certain fascinating physiological responses 64 | NETWORK SPRING 2016 take place. As the body temperature rises, the heart starts to pump faster, causing the blood to warm and the vessels to dilate. This is partly due to the hydrostatic pressure that causes a dramatic shift of blood volume from the extremities of the body to the central thoracic region (Arborelius, Balldin, Lilja & Lundgren). This increases the central venous pressure, stroke volume and cardiac output. Once acclimatised, however, it leads to a decrease in heart rate. The combined influence of water temperature and hydrostatic pressure helps to explain why, at a given VO2 (maximum oxygen consumption), heart rate has been shown to be 17 to 20 beats per minute lower in water than on land. Interestingly therefore, although cardiac output may be less, training intensity and physiological overload is not compromised. The heart pumps effectively the same amount of blood per minute as it does during the initiation of exercise. In fact, no movement at all is required by the individual in order to achieve this ‘30 per cent exercise intensity effect’. This is a welcome benefit for those that are usually immobile, sedentary or fearful of exercise due to chronic pain. Immersion also has other benefits. Blood circulation is enhanced, due to the combination of buoyancy and hydrostatic pressure. Muscular relaxation is also greatly improved, which eases any nerves pinching the blood vessels, and in the process, aides muscles in ridding themselves of metabolic waste. When muscles are released and relaxed, and limbs are supported by buoyancy, an incredible freedom of effortless movement can be achieved. Individuals with limited flexibility often become exhilarated when experiencing a sudden increased range of movement that their joints are usually unable to perform on land. This enhanced mobility helps to explain the increased popularity of practising yoga in water. By making practices such as yoga accessible to more populations, aquatic slow movement exercise has the potential to deliver physiological and psycho-emotional gains to a wider demographic, which can only benefit our healthcare system. Relaxation and pain relief MASME programs that combine these hydrodynamic properties may enable clients to achieve efficient diaphragmatic breathing (often incorporated in mindful practice). Participants can realise effortless flowing movements combined with mindful breathing techniques, which can lead to a deep sense of relaxation and, often, pain relief. This stimulates the parasympathetic nervous system, allowing for a greater sense of awareness through movement. On initial submersion into water, breathing requires more effort, as the lungs are under increased pressure, which assists in lung expansion. Participants can sense their breathing dimensions more keenly in water than on land, which accelerates the mindful awareness experience. As the body moves through the warm water, the sensory nerves on the periphery of the skin are fully stimulated, considerably increasing proprioception and kinaesthetic awareness. Interestingly, studies on dementia have shown that slow movement through water can also have profound effects on an individual’s memory retainment, as well as their personal dimension awareness.