HOW WATER WALKING CAN HELP BOOST YOUR FITNESS (AND HEALTH)

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. 

What Are the Benefits of Walking in Water?

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:

  • Improved cardiovascular fitness
  • Improved strength, including muscle mass in the lower legs
  • Improved quality of life, particularly in older adults
  • Reduced risk of falls and associated injuries

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.

Do You Need Any Equipment?

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:

  • Hand webs: These mitt-like covers increase resistance as you use your arms while water walking. 
  • Water weights: These foam barbells can be held underwater to increase resistance. 

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.

Which Conditions Could Water Walking Be Ideal For?

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:

How to Walk in Water Safely

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.

Water Walking Variations

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:

  • Walking lunges: With each step, lunge as deep as you are able to (keeping in mind the water depth). Stand tall, then lunge forward with the other leg. Be sure to keep your knee in line with your foot as you lunge; avoiding inward or outward collapse can help prevent injury or strain.
  • Sidestepping: Walk sideways in the waist- or chest-high water. This will engage different leg muscles. Complete one lap with the right side leading, then switch to the left. 
  • Jumping jacks: Start with your feet together and hands at your sides. Then jump, placing your feet shoulder width apart while clapping your hands above your head. Return to the starting position when comfortable before repeating the movement. You can increase the resistance by using water dumbbells.
  • Squat jumps: Bend your hips and knees in chest-high water, lowering your body as if you were sitting down in a chair. Then, jump up out of the water and land on the balls of your feet, bending back to the squat position.

Ways to Make Water Walking More Challenging

You can make water walking more challenging in lots of ways. Here are some ideas:

  • Walk faster: As on land, walking faster is more difficult and will increase your cardiovascular challenge. 
  • Jog: Water jogging is a great way to increase intensity without impacting your joints. 
  • Carry weights: Weights or leg weights can engage your muscles. 

Other Safety Tips

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. 

Summary

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