Water walking is an easy, effective, low-impact exercise that can be done in a pool, lake, or even the ocean. Brisk water walking can provide an excellent aerobic workout, and water provides more resistance of air, so you’re strengthening and building muscle as you water walk.
If you're new to exercise program, MaryBeth Pappas Baun, M.Ed., author of "Fantastic Water Workouts" (Compare Prices) recommends you begin gradually with five minutes of slow walking in waist-deep water. Over several weeks, gradually raise your speed and build up to at least 20 minutes per session.
While you don't have to have special equipment to water walk, the following items are useful:
- Water shoes (Compare Prices) protect your feet and give you more grip.
- Webbed gloves (Compare Prices) provide more resistance for your arm movements.
- Flotation belts (Compare Prices) stabilize you and keep you afloat for deep water walking, where your feet don't touch the ground.
How To Water Walk
- Stand in waist-deep water with your abdominal muscles firm, tailbone pointed toward the floor, buttocks tucked somewhat to brace your spine in position, shoulders back, and chest lifted (neutral position). Walking in chest-deep water provides more resistance and a more strenuous workout.
- Walk as you would on land, placing your heel down first and folowing through with the ball of your foot. Don't walk on your tiptoes. Keep your back straight and stomach muscles taut.
- Walk forward eight steps, then back four steps to tone different muscle groups.
- Push relatively straight arms forward and back at your sides as you walk. Turn your hands each time so that the palms press against the water.
- Use your arms in opposition to your legs: When you step forward with your right leg, bring your left arm forward, and vice versa.
Variations On Water Walking
More Water Walking Tips