Water Walking: A Refreshing Fitness Routine

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For the last couple of weeks, my family was able to enjoy a getaway to our happy place at the lake.  One afternoon, while my daughter was playing on the beach with a neighbor, I decided to get some extra exercise by walking in the water.  For the next half-hour, I would walk forward from our dock to the neighbors’ dock and then backwards back to ours.  I knew it probably looked strange to everyone who may have been watching from their patios—so it didn’t surprise me when my daughter’s friend’s mom asked later, “Earlier today, when you were in the water…what were you doing?”  And I explained that I was fitting in a killer workout.

All summer long, people flock to pools and beaches to enjoy sitting on their chairs in the sun and reading something light and fluffy before cooling off in the water.  And while I definitely enjoy lounging on a chair with a good book, I also love the fact that I’ve got a whole lake full of workout equipment right there, free for me to use.  While I’m floating on our swim mat, I’ll take the time to do some kicks in the water to get a leg workout while I hang out with my daughter.  But my favorite workout is water walking.

Walking through your neighborhood…or on your favorite trail…or on the treadmill is a great workout.  It burns calories and strengthens muscles.  It’s great for your heart and your mind.  But if you want to kick up your walking workout while enjoying a day at the beach, water walking is a great way to go. 

WHY WATER WALKING?

It’s in the Water!
On hot summer days, it really feels like work to get outside for a workout.  I absolutely love walking, but when the heat and humidity skyrocket, even I dread lacing up my shoes.  And when I’m done, I want nothing more than a cold shower (or a swim in the lake).  But getting a good workout in the water?  That’s win-win!

It’s Low-Impact
While walking is already a great low-impact workout, the buoyancy of the water gives you even more support.  So walking in water is extra easy on your joints—which means that you’re less likely to injure yourself while exercising in the water. (Eat This, Not That)

Greater Resistance = Higher Intensity
Water gives you 12 times the resistance of air—which means that you’re working harder to get those steps.  That makes your workout higher in intensity, working your muscles harder and increasing your heart rate. (Aqua4Balance)

It Works Your Whole Body
Walking in water gets your legs moving, but it also involves your arms as you keep them pumping.  And as you work against the resistance of the water, you’ll strengthen your back and engage your core, too. (Wavemakers)

Great Burn
While you’re working against the resistance of the water and raising your heart rate, you’re burning some serious calories!  I don’t know about you, but I need a little extra burn during the summer, when there’s a greater chance of going out for ice cream after dinner.

Improves Balance
Water isn’t stable.  As you’re moving through, you may face waves from the weather or from passing boats or from other swimmers.  You even make your own waves as you go.  While you’re walking, you’re fighting against those waves and currents—and that will help you improve your balance. (Wavemakers)

WHAT DO YOU NEED?

As with walking on your favorite trail, walking in water requires very little equipment—just a body of water (like a lake, the ocean, or a pool) and a swimsuit.  But, of course, you can always pick up additional equipment if you want to step up your water walking game. 

For a little better traction in the pool (or, if you’re walking in a lake like me, to protect your feet from the pokey things hidden below the surface), you can pick up some basic water shoes (like these).  And for a little extra arm workout, you can get some webbed water gloves (like these).

You can find plenty of additional gear—like floatation belts for walking in deeper water, water proof ankle weights, and aquatic dumbbells.  But none of these are necessary—especially if you’re not interested in exploring water aerobics workouts.

HOW’S IT DONE?

There’s no real trick to walking in water—no special techniques that you need to learn or rules that you need to follow.  It’s generally recommended to walk in waist-deep to chest-deep water, but if you’re just starting out, do whatever you’re comfortable with.  Any resistance is good resistance!  And be sure to keep your arms moving to get that full-body workout.  Start at an easy pace and increase your speed (or try increasing and decreasing your pace in intervals) as you get more comfortable.

Once you’ve got the hang of it, try a little extra depth.  To work more muscles, you can try adding some lunges or side steps—or picking up your knees for more of a march.  (Eat This, Not That) Or, like me, you can incorporate some retro walking, walking forward and back through the water to give your abs and quads an extra workout. (Aqua4Balance)    

HOW DOES IT FEEL?

During our trip to the beach, I was able to get a couple of half-hour water walks in—my first at thigh height and the second at chest height.  As I walked, I could feel that I was putting in extra work.  I was fighting against the resistance of the water—and also working extra muscles by walking backward.  And while I’m used to walking at least a few miles every day, those 30 minutes of water walking definitely wore me out.  When I got out of the water, I was drained.  Those evenings, I was tired out earlier than usual—and I slept like a brick.

The hardest part for me: before walking in deeper water, I decided to take off my watch.  It’s supposed to be water resistant, but I didn’t want to push it for a longer workout—which meant that there’s no digital proof of all of my hard work.

Water walking—and its cousin, water aerobics—may be promoted as a great way for the elderly to stay fit, but it’s not a seniors-only workout.  It’s a great way for walkers of all ages to get a great cardio workout while enjoying some time in the water.  Whether you’re hitting the pool with the kids this summer—or taking the family on a beach vacation—I definitely recommend taking some time to walk in the water.