Walking in water has the same cardio benefits of walking on land, with fewer risks.
Water walking—walking laps submerged in water up to your waist or higher—is a great way to improve your fitness in the pool and outside it. Water cardio exercise routines can provide the same cardiovascular benefits as walking outside the pool, while reducing risks for falls and the impact of walking or jogging on joints.
The benefits of water aerobics include improving strength and cardiovascular fitness, reduced risk of falls, and more. Plus, you don’t need any water walking equipment to unlock these benefits.
Continue reading to learn more about the benefits of water walking, including how to start water cardio exercise routines that will work for you.
Walking in the water is a great way to improve your cardiovascular fitness, while reducing the impact on your joints and the risk of a fall.
Research shows that walking or jogging in the water has a similar health impact to walking or jogging on land. In fact, water walking may improve leg muscle mass even more than land walking in older adults, one study found.
The benefits of walking in the water include:
The benefits of exercise that can be achieved through water walking range from more endurance to supporting a healthy body weight and improving mental health.
The only essential thing you need for water walking is access to a pool or body of water and a swimsuit. Most people opt to walk in a pool since walking on uneven surfaces in a natural body of water can be difficult due to uneven surfaces or currents.
Once you are used to water walking, you can try incorporating optional equipment, including:
Water aerobics exercises can also be performed with a kickboard or pool noodle. You can add these in over time and still benefit from water walking without added equipment.
Water walking is often done by older adults, and other people who are at increased risk for falls. Walking in water is a less intense form of cardiovascular exercise and may be a good fit for people who:
Water walking is generally very safe. If you are unsure about starting an exercise regimen, consult a healthcare provider who can help you pick an exercise program that's right for you.
It’s safest to do you water walking in a pool that has a lifeguard on duty. That way, you will have a trained professional nearby if you fall, have a cramp, or need help for other reasons.
For some people, getting into and out of the pool can be the most difficult part of water walking. Many pools have lifts that can assist you so that you don’t need to climb in or out on a ladder. Talk with the lifeguard or staff at your pool to create a plan for getting safely in and out of the pool.
If you are water walking in a lake, pond, or other natural body of water, always stay where you can touch the bottom, and be aware of changing conditions like wind and currents. Walk with someone else who can call for help if needed. Consider wearing water shoes to provide added stability on potentially uneven surfaces.
After you've become more confident at water walking you may progress your exercise by adding variations to keep your workouts engaging and challenge your muscles in new ways. Try these variations:
You can make water walking more challenging in lots of ways. Here are some ideas:
Water inherently poses a safety risk. If you’re not a confident swimmer, always do your water walking in a pool or beach with a lifeguard.
Water walking may seem like an easy form of exercise, but research shows it improves cardiovascular fitness and increases muscle activation and tone in much the same way as walking on land. It has a lower risk for falls as well as being less percussive on the joints making it a great option for older people or those at increased risk for falls. While you can try water walking in any body of water, the safest option is in a pool with a lifeguard.
Read the original article on Verywell Health.
2024-07-24T13:47:55Z dg43tfdfdgfd