Why Pool Walking Is Really an excellent Workout

 

Stride & Stretch Water Walking Program

Video taken from the channel: fitmotivation


 

This recovery secret will make you stronger! (Pool walking and rehab tips to improve fitness)

Video taken from the channel: Wenning Strength


 

SCI Standing & Walking Program in the Pool at Helen Hayes Hospital

Video taken from the channel: Helen Hayes Hospital


 

Water Walking Exercises

Video taken from the channel: fitmotivation


 

The Good Life Radio • 24/7 Live Radio | Best Relax House, Chillout, Study, Running, Gym, Happy Music

Video taken from the channel: The Good Life Radio x Sensual Musique


 

Water Exercise, Basic Walking (Aquatic Therapy) Ask Doctor Jo

Video taken from the channel: AskDoctorJo


 

How Aqua Therapy Works

Video taken from the channel: LivingHealthyChicago


The workout’s versatility makes it a beneficial option for people of all fitness levels. “It can be as simple as walking back and forth in the shallow end of the pool or as complex as a high-intensity interval training session with coaches, special aqua gear and motorized underwater treadmills,” explains physical therapist Morgan Fielder. Water walking is a low-impact cardio exercise. This means it’s gentler on your bones and joints, making it a safer exercise option for people who have conditions like arthritis, osteoporosis, or. Pool exercises for a full-body workout 1. Walk in water.

Walking in water is a good exercise to start off with as it helps you get a feeling for how you can 2. Water arm lifts. This exercise will help strengthen the muscles in your arms. Using foam dumbbells will help add more 3. Lateral arm. Why Pool Walking Is Such a Great Workout | Walking | MyFitnessPal.

No laps are required in this pool workout, thanks to these swimming exercises and water aerobics exercises. The resistance of the water will help you burn major calories and sculpt muscle. All you need for these swimming exercises is a kickboard and the water. Walking in water makes a great aerobic workout that helps put your body in the fat burning zone fast helping your burn fat like a fat burning machine.

In addition, water buoyancy reduces the burden that the exercises have on your body making it more enjoyable while you burn more calories and fat than before. Pool walking combines the toning of weight training, the cardiovascular benefits of aerobics, and the enhanced flexibility gained through yoga—all in about 30 minutes per day. Water is a natural and instantly adjustable weight training machine, providing resistance in all directions to tone and strengthen the muscles. Simply walking in the pool can provide a good and low-impact workout, which is particularly helpful for people with arthritis, says Marcy O’Koon Mos. Water walking is an excellent aerobic and calorie burning workout; you can burn up to 550 calories an hour walking in the water.

Water walking is the perfect break from the pounding of everyday training on terra firma. It’s a wonderful way to keep active if you’re nursing an injury. And when the outdoor temperature [ ]. Benefits of Water Workouts There are so many reasons to take your workout to the pool this summer (not to mention it offers you a way to get outdoors)!

Working out in water helps you burn fat, build stamina, and is easy on your joints. Why walking is the most underrated form of exercise Science shows that placing one foot in front of the other leads to some seriously impressive mental and physical benefits.

List of related literature:

Exercising painful muscles in a warm hydrotherapy pool is beneficial because water overcomes the effects of gravity, making it easier to move.

“Foundations of Nursing Practice E-Book: Fundamentals of Holistic Care” by Chris Brooker, Anne Waugh
from Foundations of Nursing Practice E-Book: Fundamentals of Holistic Care
by Chris Brooker, Anne Waugh
Elsevier Health Sciences, 2013

Because water supports your body, exercising in a pool is like exercising in a weightless environment.

“Arthritis For Dummies” by Dr. Barry Fox, Dr. Nadine Taylor, Dr. Jinoos Yazdany, Dr. Sarah Brewer
from Arthritis For Dummies
by Dr. Barry Fox, Dr. Nadine Taylor, et. al.
Wiley, 2011

Patients in cardiac rehabilitation programs and in physical therapy often use a pool as their primary means of aerobic conditioning because exercising in water decreases stress on hips, knees, and ankles.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Some authors have argued that swimming possibly provides the most balanced form of exercise.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

It is also a good modality for gait training, especially in an overweight child, who may be able to walk in water with relative weightlessness.

“Cerebral Palsy: A Complete Guide for Caregiving” by Freeman Miller, Steven J. Bachrach
from Cerebral Palsy: A Complete Guide for Caregiving
by Freeman Miller, Steven J. Bachrach
Johns Hopkins University Press, 2017

This might be because owning a pool is good for you (swimming is good exercise after all).

“Critical Statistics: Seeing Beyond the Headlines” by Robert de Vries
from Critical Statistics: Seeing Beyond the Headlines
by Robert de Vries
Macmillan International Higher Education, 2018

This form of aerobic exercise is especially good for people who are overweight, elderly, or suffering from arthritis or other joint problems because the water reduces stress on the joints.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

Exercising in a pool is excellent therapy because it allows freedom of movement with support and minimal gravitational pull.

“Maternal Child Nursing Care” by Shannon E. Perry, Marilyn J. Hockenberry, Deitra Leonard Lowdermilk, David Wilson
from Maternal Child Nursing Care
by Shannon E. Perry, Marilyn J. Hockenberry, et. al.
Elsevier, 2013

A pool can save you from obesity, depression, and therefore from hypertension, diabetes and heart disease.

“Body Renewal: The Lost Art of Self-Repair” by Jay Glaser
from Body Renewal: The Lost Art of Self-Repair
by Jay Glaser
Lotus Press, 2010

underwater exercise /un’daw6’ta/, any physical activity performed in a pool or large tub, such as a Hubbard tank, where the buoyancy of the water facilitates the movement of weak or injured muscles.

“Mosby's Dictionary of Medicine, Nursing and Health Professions Australian & New Zealand Edition E-Book” by Peter Harris, Sue Nagy, Nicholas Vardaxis
from Mosby’s Dictionary of Medicine, Nursing and Health Professions Australian & New Zealand Edition E-Book
by Peter Harris, Sue Nagy, Nicholas Vardaxis
Elsevier Health Sciences, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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37 comments

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  • THANK YOU so much for these videos. My PT recommended I go to the pool to Water Walking Therapy but I was SOOOOOOOO intimidated because I had no idea as to what to do in the water. These videos gave me something to start with!! I actually made it to the pool for the first time yesterday (been supposed to go since August 2017), your videos were helpful in inspiring me to get there! Thanks Doctor Jo!

  • Hi Dr. Jo,
    Recently i’ve been suffering from sciatica and ive developed a foot drop in my walking, can you help me with some possible exercises to help with this? Love your videos, thanks!

  • Aqua fun and therapy is a great thing. Aquatics can be done in water just about anywhere (first make sure the water is safe if venturing into open water) and at a comfortable temperature. There are different flotation devices for different functions. Zero gravity floating (not a tank) in a variety of positions is something helping many people with rehab routines.

  • Hi. Thank you for the video. I have a question: I have lower back disk herniation and my physiotherapist prescribed waterwalking in a pool as deep as my upper chest. Our apartment pool is as deep as my lower chest. She said I should bend my knees and do the water walking. I do it and I feel weird. What do u sugges

  • I got a surgery in my toe, I’m doing this kind of exercise at home, do you think it has better results if I do it in water?
    Thank you for sharing this video

  • Good evening Dr
    will my leg problem get relif
    can i fold my leg and squat,walk, etc will there be improvement from acqu therapy….

  • I have had arthritis in my knees for years. I have been doing water aerobics for 4-5 mos now. I have more discomfort in my knees after I finish my routine, why is that?

  • Hi there, I have hip bursitis and a meniscus tear in the opposite knee. Is there anything you’re doing that I should not do? Thanks! I’m getting back in the water!

  • I’m having a lot of pain in my hips and Dr said pool exercises is the best. Is these walking exercises good for strengthening hips and knees. I have bone spurs in hips.

  • I came here to ask about plantar fasciitis too. I also have osteoarthritis quite severely in feet & rest of body. I often have pain when bending toes plus weak ankles. Any suggestions for hydrotherapy exercises?

  • I hv flat feet…my feet gets swelling if I walk too much or standing position will be more than 20 mins.n feet starts painting a lot even with normal walk..doctor has adviced me to take water walk… As it reduces weight also… Ur advice plz on reducing weight for flat feet people like me suffering from such kind of pain….

  • I can barely walk, when I get on the treadmill I am at 1.5 on flat level 2.30 minutes I’m in so much pain. I want to give water aerobic a try.

  • My wife needs water therapy for her arthritis all we have right now is a stock tank. That’s 23 1/2 inches deep so lets say 20+ inches for the water… would that be deep enough for her until we can get a bigger pool

  • I exercise for 1/2 hrs most days in pool. have very swollen soles. Could that be from running on the spot (always landing on sole not whole foot) Should I wear some kind of aquatic shoe?

  • Very nice video
    Do you have pool exercises for chondromqlacia that is caused by lateral deviation of patella due to weakness of VMO?

  • Hey doctor Jo, I’m a 16 yeards old soccer player. 2 weeks ago I taked a hip labral surgury, my doctor said me that I have to do exercises in the swimming pool, what is the best to start with? And you think its possible for me to be squating whith heavy wheigh at 25’s of juny? Theanks��

  • Buy a printable worksheet with the Water Walking Exercises in this video here: https://www.askdoctorjo.com/buy-basic-water-walking-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Thanks for the very informative videos:)…I am a little bit over weight and I can swim well but I am having troubles when trying to control my lower body when underwater (I can’t remain underwater without being pushed up to the surface, can’t keep my posture when walking in water and can’t sustain my verticality) should I be working on my core stability or what should I do for best results?
    Thanks

  • I have never commented on a youtube video before, but I LOVE you! I am a trainer in NYC and love using your vids as referrals to clients when I can’t see them. Great explanations and instructional cues. Well done!!

  • I know these videos are probably targeted at an older crowd, but as someone who is much younger and who has had multiple knee injuries and is coming off a knee surgery where I was told I had limited options to remain active, these videos are amazing and I can’t thank you enough for your efforts. You’re the best! Also, cannon ball away!

  • Hi Dr Jo, your training technic is the one I am looking for.. I don’t like hard Excercise, prefer swim. It help a lot..I will try to learn your VDO.. practise it..probably it may help me to more good health & pretty, also help some of my friend who have join problem. Thank you Jo

  • Do you always recommend wearing the water ankle weights? Do they help stabilize you and keep you from floating? I can’t walk in the pool without floating all over the place. Am trying the Ryka water shoes next week.

  • Can you tell us a little bit about what problems we might have if we have bad form? I’ve been doing laps but do lean forwards a lot just trying to get through them faster.

  • anterior hip replacement & restrictions lifted several months ago; lower back pain w/ sciatica treated & now no pain after 12+wks PT therapy; need exercises & how to do properly esp WATER THERAPYTHANK YOU for wonderful videos.

  • I have very low bone density. I need to strengthen my core so I can stand up straighter and keep from falling. What is the progression of exercises you recommend?

  • Do you know of any flip book available for Aqua Eurobics? I can find diagrams all over but they are too small to read. I am a regular at the YMCA and the Coaches are trying to keep the pace up and I am missing the form and want to be able to work out at home when I can not get to the Y. I have asked the Y for the diagrams but have been met with resistance. I can not use the I Pad or a Video by the pool. Thx

  • I had over 90% tear in my rotator cuff! I then surgery, and after had aquatic therapy.
    I am now in the 1% who can raise my arm straight up over my head!
    Thank you to my physical therapist Sheila Taylor at Grayslake rehabilitation! ����

  • Dr. Jo I’ve noticed in a couple of your water vids you seem to have weights on your ankles? I’ve had a stroke (20 years ago) and it seems that these ankle weights would help me walk more correctly in the water? I’m in the pool everyday! Your vids help me SSOO much!! MANY thanks!

  • Doctor Jo, my son recently got out of his cast after suffering a Salter Harris Fx. He is 12 years old. Can you offer any advise for strengthening exercises through aquatic therapy as well as regular strengthening?? Thanks for any help you can provide.

  • I appreciate the advice on keeping your torso upright and straight, my aqua instructor should emphasize that a bit more, I am pretty flexible. I use to be on the swim team when i was young and water aerobics, water is my second nature to bad i can’t turn into a mermaid LOL. thanks for the info and keep trucking doc,, Blessings for your day

  • Hi Dr Jo,
    Is there a specific program that you recommend after arthroscopic hip cam-ectomy/labral repair/ microfracture? I’ve been going to the pool as much as possible and its really helping but all I’ve been doing is walking, squats, calf raises, and leg side raises. I’m going on 9 weeks post-op and walking a little bit without crutches or a cane now…just looking for a little more challenge!  I will ask my PT clinic if they have anything else I can add as well…

  • +Laura Stone It appears you have a contact block on your account…So here is my response:

    I was unable to respond to your comment on my video.  I don’t know anyone personally in that area anymore, but I will ask around with my co-workers, and get back to you if I find anyone.  Lots of times you can do a google search of PT reviews by customers/patients.  Yelp has a good one.  Then you can get honest opinions from the people who got service from the PTs.

    Good luck! 

  • thank you soooo much!!! having knee issues,post surgery on one leg from cartlidge loss last june…now stalling on the left leg i wanna try the stem cell stuff before committing to another awful surgery on the left one…in the meantime i need water therapy..looking for a good therapist in the las vegas area….please let me know if you are connected to anyone in my area….this is a great video thank you!!!

  •  I was looking for exercises to help my mother improve her knee pain and improve gait after surgery. These exercises look like something she can do. Thank you and  Ill let you know how it goes

  • I was in the pool today doing these very types of exercises. I have arthritis in my right knee. Hurts like hell and always swollen. I am trying to lose weight, but it’s hard. I went walking 6 days in a row, just to get outside. Needless to say that today, walking was a no-go, so after PT I got into a pool for 90 minutes. I just walked for the first 45. Can you get as much of a result from walking water as you do on land?

  • I was thinking of starting swimming as gpp because I like it as a hobby anyways, now I can also use it to recover better from my workouts, nice.

  • Do you think that in general gpp/mobility/connective tissue work should be done 24 hours after the main strength session?
    And also, does this apply in the same way to the upper body?
    Thanks.