We all know that exercise is good for us. It can, so to speak, add years to our lives, and life to our years. If you want to dive easily and enjoy it more, and be safe while you’re doing it, you’re going to need to maintain a certain level of physical fitness; and, if you dive quite a bit, you should be sure to get some additional exercise to give yourself an added edge. Before you work out though, it’s important to recognize that exercise conducted during dives and close to diving has some safety implications. Be sure to talk to your doctor to create a plan that’s best for you; you can use this basic information to get started.
Why Exercise is Important
Exercise conditions our bodies. It gives us the strength and aerobic capacity to meet the demands of diving, and it helps us to look and feel our best, too. Exercise sharpens our minds and might even improve our memories, plus it gives our moods a boost. If you don’t exercise on a regular basis, now is probably a good time to start.
For divers, physical strength sufficient to carry tanks and gear, and to make it into and out of the water is important; but once you get into most dive sites, you’ll find that the effort you expend under normal circumstances doesn’t really constitute much of a workout.
Good physical fitness is also associated with a lower incidence of post-decompression bubbles forming, which is associated with lower DCS risk.
Forming an Exercise Habit
If you get regular aerobic activity that involves getting your heart rate up to about 70% of maximum for about 90 minutes per week, then you are probably in good shape to dive. If you’re not getting that amount of exercise, you can probably squeeze it it. This amount of exercise can be fit in in six 15 minute sessions or three 30 minute sessions, and it can be as easy as taking a fast paced walk around your neighborhood, or hitting the treadmill to watch a TV show a few times a week. Keep in mind that weight-bearing exercise is important, too, and so is flexibility. Fitting in five minutes a day for flexibility and another twenty minutes a week (in two sessions) for weight training is not all that demanding, especially when you stop to consider the rewards.
Timing Diving and Exercise
If you dive frequently, exercising intensely after deep or prolonged dives when bubbles may have formed can be detrimental, since applying force to the joints can increase the chances for and the severity of DCS. Some studies have shown though, that intense workouts conducted about 24 hours before diving can reduce bubble formation. In general, doctors recommend avoiding intense workouts in the 24 hour windows both before and after diving.
Heavy physical activity during a dive impacts gas consumption and increases inert gas uptake, increasing the need for decompression. Light exercise during decompression though, increases gas elimination and reduces DCS risk.
By practicing moderation with time and depth, and by practicing moderation with exercise, you can help to keep yourself happy, healthy, and fit. Remember to make safety stops a priority, and take the time to relax after diving as much as possible. Last, but not least, remember to check with your doctor before beginning a new exercise program. He or she is an excellent resource and can help you create a program that will give you the best results possible.