Bob “Spider” Purcell admits he doesn’t move as fast as he used to. But he’s OK with that. At 96, Purcell is more than content getting in his exercise by swimming laps nearly every morning at the YMCA in Ottawa, Illinois.

“I'm a slow swimmer,” says the Ottawa resident and retired high school teacher. “I just freestyle for a half hour, and that's it. It keeps me going in the morning, really. I can feel down or not ready to do anything, but I get in that water, and it just peps me up.”

Purcell is not the only senior who gets his exercise in the pool. Experts agree that water exercise is the ideal choice for several reasons.

Travis Swink, DO is a family practice physician at OSF HealthCare. He has seen the benefits of swimming firsthand. When he injured his shoulder, part of his rehab was swimming to help improve his range of motion and keep his joints flexible.

“For my elderly population, I love when they're out swimming,” he says. “Because it’s less impactful, especially if they're walking in the pool, it alleviates some of the weight.”

Dr. Swink says there are many reasons to swim. The support from the water can help people overcome painful movement caused by arthritis and other health issues. It can help with weight loss, reduce the risk of heart disease and improve overall endurance. It impacts all major muscle groups – especially the upper body, core and legs.

There’s more. Dr. Swink says it can help with circulation, reduce the impact on the spine, improve balance and reduce falls. It can even help with menopause.

“It increases strength and it increases mobility. When you have more agility, you have a lot better balance,” says Dr. Swink. “So yes, people that are recovering, and you'll see it with pro athletes when they have ankle injuries, they're in a pool walking. It’s to increase that flexibility and mobility.”

Purcell, who was tagged “Spider” in high school when a classmate remarked how skinny he was, learned to swim in grade school. But he really dipped his toes in the water when he retired from teaching 40 years ago. Purcell used to walk and kayak but has found doing laps more to his liking.

He says swimming has helped him with overall endurance. Every morning, he drinks a healthy shake before heading off to swim. One day a week, he and his wife, Kathy, volunteer at OSF HealthCare Saint Elizabeth Medical Center.

Purcell says he’s had a couple of minor health issues over the years, and has noticed a loss of muscle mass, but remains healthy to this day. “I just like water,” he says. “It's really nice to be able to get in it. And it does make me feel good.”

Dr. Swink says Purcell is a great example of how swimming can benefit seniors.

“Not only is he doing something that's good for his heart, but he's also doing something that's releasing some natural endorphins, which is good for his mental health,” he says. “By doing that activity every day, he's not only helping his physical health, but his mental health. I congratulate him on that.”

And if you don’t have access to a pool, no worries. Dr. Swink suggests using band therapy or a rowing machine that will offer the same type of workout.

Purcell’s advice to other seniors is simply to get moving. No matter what you do.

“I would start with walking and build up where you can walk a couple miles every day,” he says. “I think that's probably one of the best things an older person could do. And then if you want to swim, and you know how to swim, that will really add to it.”

Dr. Travis Swink interview clips 

Bob Purcell interview clips 

B-Roll 

The American College of Sports Medicine (ACSM) makes clear that energy drinks are “fundamentally different” than sports drinks like Gatorade or Powerade. 

But scrolling through social media or strolling through the grocery store aisle, and the lines start to blur a bit. When quarterback Justin Fields was a rookie, he inked an endorsement deal with C4 – an energy drink brand.

More recently, CELSIUS signed six Heisman Trophy “hopefuls” to NIL (name, image and likeness) deals. The company’s slogan is “live fit,” a motto many athletes can relate to.

Karan Rai, MD, is a sports medicine physician with OSF HealthCare who works in partnership with Illinois State University to see and treat ISU athletes. He says he’s having a lot of conversations with athletes about these types of drinks, and he always urges caution.

"Quite a few of them are not FDA approved," Dr. Rai says. “The reason that matters is that we often don't know the exact ingredients or mix of ingredients that are in the drinks. Depending on what's in the drink, that can affect your performance and your health. For example, caffeine is commonly involved in making these drinks.”

CELSIUS and C4, both have 200mg of caffeine content in a 16 ounce can. In contrast, a can of Pepsi has 38mg in a 12-ounce can, while an average 8-ounce cup of coffee has between 80-100mg of caffeine. Dr. Rai says higher levels of caffeine can have a negative effect on performance.

"It can cause excessive energy, anxiety and jitteriness, which depending on your sport or activity, can affect how you play,” Dr. Rai says. "The data is still a little bit mixed on the benefit things like green tea extract or guarana are providing, which are commonly marketed and used in sports drinks. 

In terms of what liquids athletes are putting into their bodies, Dr. Rai likes to break down hydration based on the activity.

"In activities that are generally 60 minutes or less, I recommend maximizing your water intake and timing that for at least 30-60 minutes before your activity," Dr. Rai says. “Then as you get into longer duration activities with more endurance, and you're pushing that 60-minute mark or longer, that's when you need to look into the type of electrolytes you're ingesting as well. Looking at drinks or gels out there that have a mix of sodium and potassium. Those typically help with performance during your activity.”

Another sign if you’re drinking enough water? The color of your pee.

"I often tell my patients and athletes to consider their urination. Typically, we have various scales we use based on your urine color, the amount you're urinating and how thirsty you feel. That can play a role in deciding if you need to hydrate with water alone or use a sports drink like Powerade or Gatorade. Or if you need to adjust your salt intake, things like that," Dr. Rai says.

If you have an underlying heart condition, are younger than 18 or are pregnant, Dr. Rai urges you to steer clear of these drinks.

“With quite a few of the sports performance drinks nowadays, which CELSIUS is one of them that's more publicized, the amount of caffeine in it, and ingredients like guarana, which has a caffeine component to it, can exacerbate underlying arrythmias,” Dr. Rai says. “This can put someone with a pre-existing risk at a higher risk.”

Sports drinks like Powerade and Gatorade have a sugar and electrolyte component that is "fairly safe," Dr. Rai says. But the effects of Celsius, Prime and other drinks out there aren't fully understood yet. So, proceed with caution. Talk with your primary care provider or sports medicine physician to get an individualized take on it. 

Video Interview Clips

“You’re never going to be stronger than the ocean.”

A wave of caution from Jon Gehlbach, MD, the medical director of the Pediatric Critical Care Unit at OSF HealthCare Children’s Hospital of Illinois.

The National Oceanic and Atmospheric Administration (NOAA) reports around 30,000 swimmers have to be saved from rip currents by lifeguards each year, while about 100 people drown after encountering them.

What is a rip current?

Rip currents are powerful, narrow channels of fast-moving water. Many summer vacationers travel to the East, West and Gulf Coasts in the summer, where rip currents are prevalent. But some may not know that rip currents are also known to occur on the shores of the Great Lakes. Rip currents are when the waves hit the beach in a certain way, creating a current that flows away from the beach, according to NOAA.

Dr. Gehlbach says whatever you do, don’t try to swim against the rip current.

“Familiarize yourself with where the rip currents are. They’re usually well-marked (with signs on the beach),” Dr. Gehlbach says. “You don’t have to worry about currents or underwater debris in pools, but in oceans, most drownings are related to rip currents. It’s an invisible current pulling people away from the shore. The urge is to swim against it, but if you find yourself in that situation, try to swim parallel to the shore and get out of that rip current as safely as you can.”

“Break the grip of the rip”

“Wave, yell, swim parallel” is another slogan NOAA has. Make sure to continue to breathe, keep your head above water and don’t spend your energy fighting against the current. While rip currents typically flow at one to two feet per second, they can reach up to eight feet per second, or five miles per hour.

While waves or storms can change the shape of the ocean bottom, NOAA reports rip currents are actually the strongest at low tide.

Maybe the beach isn’t your thing, but the lake is. Similar messaging applies. Dr. Gehlbach says there are many unknown factors in natural bodies of water like lakes and rivers that make them more dangerous.

“They tend to be darker, so it’s harder to see what’s going on below the surface. They could have hidden obstacles,” Dr. Gehlbach says. “Currents play a factor as well. Kids might be great swimmers in the pool, but currents make it a lot more challenging to swim safely.”

Rip currents aren’t the same as undertow

Rip currents are much more dangerous, NOAA says. They flow on the surface of water, are usually very strong and can go far out from the shore. Undertow happens when water sinks downhill into the sea after a wave carried it uphill, which is mostly the case at beaches with steep inclines.

When in doubt, don’t go out!

NOAA has the following tips to remain safe on your beach vacations this summer.

-          Swim with a buddy

-          Swim near a lifeguard

-          Learn how to spot a rip current

-          Be prepared

Keep an eye on the local National Weather Service (NWS) Surf Zone Forecasts and Rip Current Statements online and on social media. This can give you a good gauge of what the water’s like before heading to the beach.

Swimsuit color safety

While some parents spend more time than others picking out their kids’ swim outfits, Dr. Gehlbach says the color of their swimsuit could be extremely important in dangerous situations.

“With those blue hues or lighter colors, you might be able to see them well on the surface of the water, but they don’t contrast well with the color of the water, especially pool water, once they go below the surface. Look for things that are brightly colored. Your pinks, reds, oranges, and even black can contrast well against the water,” Dr. Gehlbach says.

Video Interview Clips

After decades of decline, drowning deaths are on the rise in the United States, according to the Centers for Disease Control and Prevention (CDC).

Over 4,500 people died each year from drowning from 2020-2022, reported in the CDC’s Vital Signs study. The study shows drowning to be the number one cause of death for children ages 1-4. The research points out that 55% of American adults have never taken a swimming lesson, and that drowning death rates for Black people were 28% higher in 2021 than 2019.

Jon Gehlbach, MD, is the medical director of the Pediatric Critical Care Unit at OSF HealthCare Children’s Hospital of Illinois. He says swim lessons and adult supervision are two of the most important things for kids getting in the water.

“The best thing we can do to keep kids safe around the water is getting them comfortable with swim lessons. A common misconception among young, pre-swim lesson kids is that some type of flotation device is replacement for either swim lessons or adult supervision. Unfortunately, those devices aren’t really designed to keep kids safe in the water without those two other elements,” Dr. Gehlbach says.

Know CPR

In the unfortunate event your child loses consciousness underwater, Dr. Gehlbach says knowing cardiopulmonary resuscitation (CPR) is of the utmost importance.

“The first thing is to make sure you’re safe getting in the water. If you can’t swim, don’t turn a single-person drowning into a 2-person drowning by trying to be a hero. Instead, get help as soon as possible. If the drowning was unwitnessed, a quick glimpse around the pool will make sure there’s not an accident like a downed powerline that provides a route for electrocution. Ensure your own safety first,” Dr. Gehlbach says. “If you can exclude that, get the child out. I strongly feel that anyone who is going to be in a scenario where there are children swimming and there’s no lifeguard present, someone needs to be CPR certified. The best chance for a drowned child to recover is fast, effective CPR.”

Time is brain

“Time is of the essence. There’s a statement in critical care that ‘time is brain.’ The longer that brain is going without oxygen, the lower chance of a meaningful neurologic recovery,” Dr. Gehlbach says. “Ten seconds is far better than thirty seconds, which is far better than a minute.”

One of the most common reasons for child drowning, Dr. Gehlbach says, is when a child enters the pool without adults even knowing.

“A lot of those are family home pools where the kid gets outside and the family is not aware, they go to look for the child, and they’re at the bottom of the pool and who knows how long they’ve been down there,” Dr. Gehlbach adds.

Drowning isn’t what it looks like on TV

“I think many people are under the false impression that when a child begins to drown that it’s a noisy event with a lot of splashing, that’s how it looks on TV,” Dr. Gehlbach says. “Unfortunately, the realistic picture is that it’s a much more quiet and non-chaotic event. They slip below the surface, they inhale a lung full of water, and there’s no splashing just a quiet sinking to the bottom.”

Dr. Gehlbach recommends swimming lessons for anyone, especially young kids. If you have a pool at home, he recommends having a four-sided fence around the pool, and having an alarm system on your door which is closest to the pool in case a child gets outside.

Video Interview Clips

Con la vuelta a la escuela, los consultorios médicos se llenan de niños que necesitan chequeos, vacunas y, en algunos casos, chequeos cardíacos.  

Esto se da especialmente en el caso de los deportistas, según el Dr. Frank Han, pediatra cardiólogo de OSF HealthCare.  

"Cada vez que los estudiantes regresan a la escuela, es necesario realizar chequeos cardíacos para ayudar a detectar problemas cardíacos en los niños", afirma el Dr. Han.   

Los Institutos Nacionales de la Salud (NIH) efectuaron una evaluación de 10 años sobre la muerte súbita durante actividades deportivas.  El objetivo era caracterizar los datos demográficos y las causas de la muerte súbita cardíaca durante la práctica deportiva en Australia.  Se realizaron casi 20 000 autopsias entre 2006 y 2015.  La mayoría de las muertes fueron de adultos.  

Los resultados mostraron que la reducida cifra de niños que murieron por afecciones cardíacas eran arritmogénicos o presuntamente arritmogénicos, es decir, que producían o eran propensos a producir arritmia cardíaca.  O bien los niños padecían cardiomiopatías hereditarias, una enfermedad adquirida o hereditaria del músculo cardíaco.  

Por eso, el Dr. Han recomienda a los padres que hablen con los pediatras de sus hijos para asegurarse de que están al tanto de si sus hijos padecen alguna cardiopatía.  Si el pediatra intuye que el niño quizá tenga un problema, le recomendará que lo examine un cardiólogo para una evaluación más exhaustiva.  

"La evaluación general para empezar es un electrocardiograma en el consultorio de atención primaria.  Después de eso, junto con una revisión de los antecedentes familiares, se puede recomendar un ecocardiograma o una prueba de esfuerzo para determinar si hay algún problema en las válvulas cardíacas o si el músculo cardíaco es demasiado grueso", explica el Dr. Han.  "Uno de los principales fines de la prueba de esfuerzo es intentar simular el ejercicio más intenso que podría hacer esa persona.  Posteriormente, reuniremos toda la información en nuestra visita para averiguar si hay algún problema."   

Aunque puede ser difícil, sobre todo para los niños más pequeños, conocer los signos de una afección cardíaca, es importante prestar atención si creen que algo no es normal.   

"Pueden decir cosas como que les 'pita el pecho' o que les 'late con fuerza el pecho'. En el caso de los niños mayores, pueden dar descripciones muy variadas; por ejemplo, que les cuesta hacer ejercicio. Esto puede manifestarse como dolor de pecho, dificultad para respirar o fuertes palpitaciones, sobre todo al hacer ejercicio", explica el Dr. Han.  

El Dr. Han señala que no todas las cardiopatías se detectan cuando la persona es joven.   

"Algunas cardiopatías congénitas no se manifiestan de niño, como las cardiopatías genéticas, que pueden aparecer a una edad más avanzada", afirma.  "El electrocardiograma y la ecografía del corazón están diseñados para detectarlas si aparecen a una edad más avanzada".  

El Dr. Han agrega que es muy importante conocer los antecedentes médicos de la familia.  Si en su familia hay antecedentes de afecciones cardíacas, él recomienda hablar con su médico de cabecera y, en caso necesario, someterse a un chequeo cardiológico. 

Vídeos de entrevistas

As children go back to school, doctors’ offices are filled with kids needing check-ups, immunizations, and in some cases, heart screenings.

This is particularly the case for athletes, according to Frank Han, MD, pediatric cardiologist with OSF HealthCare.

“Every time people go back to school, there is a need for heart screenings to help look for heart problems in children,” Dr. Han says.

The National Institutes of Health (NIH) conducted a 10-year review of sudden death during sporting activities. The objective was to characterize the demographics and causes of sudden cardiac death during sports played in Australia. Nearly 20,000 autopsies were conducted between 2006 and 2015. Most deaths were from adults.

The findings showed the small number of children who died from heart conditions either were arrhythmogenic or presumed arrhythmogenic, producing or tending to produce cardiac arrhythmia. Or the kids had inherited cardiomyopathies, an acquired or hereditary disease of the heart muscle.

That’s why Dr. Han recommends parents speak to their children’s pediatricians to make sure they’re aware if their child has a heart condition. If the pediatrician senses the child may have a problem, they’ll recommend they be seen by a cardiologist for further evaluation.

“The general screening to start off is an EKG in the primary care office. After that, along with an assessment of family history, that person may be referred for an echocardiogram or a stress test to see if there’s any issues in the heart valves, or if the heart muscle is too thick,” Dr. Han says. “One of the major uses of the exercise stress test is to try and simulate the hardest possible exercise that person might do. Then we will put all the information together in our visit to figure out if there is an issue.”

While it can be hard, especially for younger children, to know the signs of a heart condition, it’s important to listen if they think something feels unusual.

“They may say things like their chest is ‘beeping,’ or their chest is ‘pounding.’ In older children, they may give you a variety of descriptions, that there’s some difficulty with exercise. This can be chest pain, shortness of breath, or their heart is pounding, particularly when they exercise,” Dr. Han says.

Dr. Han says all heart conditions aren’t caught when the person is younger.

“Some heart conditions that you’re born with don’t really show up as a kid, like genetic conditions of the heart that may show up at a later age,” he says. “The electrocardiogram and ultrasound of the heart are designed to pick that up if it shows up later in age.”

Dr. Han adds it’s very important to know your family health history. If your family has a history of heart conditions, he recommends speaking with your primary care provider and potentially being screened by a cardiologist.

Spanish version here: 

Video Interview Clips