Is Walking In A Swimming Pool Good Exercise

Benefits of Walking in a Swimming Pool

Walking is a simple yet effective form of exercise that can be enjoyed by people of all ages and fitness levels. When it comes to walking, most people immediately think of doing it on land. However, walking in a swimming pool offers numerous benefits for overall fitness. In this article, we will explore the benefits of walking in a swimming pool, how it works, specific muscles targeted, tips for effective pool walking, precautions and safety measures to consider, as well as provide a sample workout routine.

Low Impact on Joints

One of the major advantages of walking in a swimming pool is its low impact nature on joints. The buoyancy provided by water significantly reduces the stress placed on your joints compared to walking or running on land. This makes it an ideal exercise for individuals with joint pain or those recovering from injuries.

Increased Resistance for Muscle Strengthening

Water provides natural resistance that helps engage and strengthen your muscles while you walk. As you move through the water’s resistance with each step, various muscle groups are activated including your leg muscles (quadriceps, hamstrings, calves), core muscles (abdominals, obliques), and even arm muscles (biceps,triceps) if you use proper arm movements during your walk.

Improved Cardiovascular Health

Walking in chest-deep water increases your heart rate due to the extra effort required to move against water resistance. This leads to improved cardiovascular endurance over time and strengthens your heart muscle which may reduce the risk factors associated with heart disease.

Enhanced Flexibility and Range of Motion

The buoyancy provided by water allows you to perform exercises that would otherwise be difficult or painful on land due to limited flexibility or range of motion. Walking in waist-deep or shoulder-deep water encourages gentle stretching movements which can help improve flexibility and joint mobility.

How Walking in a Swimming Pool Works

Understanding how walking in a swimming pool works can help you make the most of this exercise.

Buoyancy Reduces Impact on Joints

When you walk in water, the buoyant force provided by water counteracts gravity and reduces the impact on your joints. This makes walking in a swimming pool an excellent choice for individuals with joint pain or those who are overweight.

Water Resistance Increases Muscle Engagement

Water resistance is one of the key factors that makes walking in a swimming pool more challenging than walking on land. As you move through water, it provides resistance to your movements, requiring your muscles to work harder and engage more compared to walking on land.

Water Pressure Aids in Circulation

The hydrostatic pressure exerted by water when you’re submerged helps improve circulation throughout your body. This can be particularly beneficial for individuals with circulatory issues or swelling in their legs.

Specific Muscles Targeted by Walking in a Swimming Pool

Walking in a swimming pool targets various muscle groups throughout your body due to the resistance provided by water.

Leg Muscles (quadriceps, hamstrings, calves)

As you push against the water while walking, it engages and strengthens your leg muscles including quadriceps (front thigh muscles), hamstrings (back thigh muscles), and calves.

Core Muscles (abdominals, obliques)

Maintaining proper posture while walking requires engaging your core muscles including abdominals and obliques. These muscles help stabilize your torso as you move through the water’s resistance.

Arm Muscles (biceps,triceps)

If you incorporate proper arm movements during pool walks such as bending at elbows and extending arms forward and backward underwater as if reaching for something then pulling back towards hips; this helps engage bicep & tricep- upper arm and shoulder-deltoid muscle strengthening.

Tips for Effective Pool Walking

To make sure you get the most out of your pool walking workouts, here are some tips to keep in mind:

Warm-up and Stretching Exercises

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Before starting any exercise routine, it’s essential to warm up your muscles and stretch properly. Begin with a few minutes of gentle movements such as marching or ankle rotations. Follow this with dynamic stretches that target the major muscle groups you will be using during your walk.

Proper Walking Technique

Maintaining proper form while walking in a swimming pool is crucial for maximizing the benefits and minimizing the risk of injury. Keep your back straight, shoulders relaxed, and engage your core muscles by pulling them slightly towards your spine. Take long strides, roll through each step from heel to toe, and maintain a moderate pace.

Gradually Increase Intensity and Duration

As with any form of exercise, it’s important to start slowly and gradually increase both intensity (speed or resistance) and duration over time. Begin by walking for 20-30 minutes at a moderate pace three times per week before adding more challenging variations or increasing the length of each session.

Incorporate Variations

To add variety to your pool walking routine & challenge different muscle groups incorporate sideways walking where stepping side-to-side keeping feet parallel; high knees by lifting knees higher than waist-level with every step.

Precautions and Safety Measures

While pool walking is generally safe for most individuals, there are some precautions you should take into consideration:

Consult With A Healthcare Professional Before Starting

If you have any pre-existing health conditions or concerns about engaging in physical activity like heart issues,, unstable chest pain or joint problems; it’s important to consult with a healthcare professional before starting an exercise program including water-based exercises like pool walks.

Stay hydrated during Exercise
When exercising in water temperatures between 78-86 degrees Fahrenheit—ideal range preferred within which aquatic exercises can be performed without affecting cardiovascular function–you might not feel thirsty but still need fluids

Be mindful of Pool Depth and Surroundings
Ensure you’re walking in an area of the pool that is safe for your height and fitness level. If you are unsure, start in shallower water where you can easily touch the bottom with your feet. Additionally, be aware of any obstacles or hazards around the pool to avoid accidents.

Sample Pool Walking Workout Routine

Here’s a sample workout routine to get you started with pool walking:

Warm-up Exercises (5 minutes)

  • Marching in place: Lift knees high while marching in place for 1 minute.
  • Ankle rotations: Sit on the edge of the pool with legs dangling in the water. Rotate each ankle clockwise and counterclockwise for 30 seconds per direction.
  • Shoulder rolls: Stand upright with arms by your sides. Roll shoulders forward and backward ten times each.

Pool Walking at a Moderate Pace (20 minutes)

Start walking through waist-deep water at a moderate pace. Focus on maintaining proper form, engaging core muscles, taking long strides, rolling through each step from heel to toe.

Interval Training (Alternating between fast and slow walking) (10 minutes)

To add intensity to your workout; alternate between fast-paced walks or even jogging for about 1 minute followed by slower recovery walks for another minute.

Cool-down exercises & stretches (5 minutes)

After completing your walk; cool down by slowing down gradually over next few laps.Then perform gentle stretches targeting major muscle groups used during exercise including quads , hamstrings,calfs etc

Other Water-Based Exercises For Overall Fitness

Walking isn’t the only exercise you can do in a swimming pool! Here are some other great options:

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### Aqua Jogging

Similar to land-based jogging but done underwater using buoyancy belt/waist belt flotation device which keeps body above water surface . This helps provide extra resistance leading better muscular engagement making it highly beneficial cardio workout option

### Water Aerobics

Water aerobics is a fun and energetic workout that combines various movements like jumping, kicking, and arm exercises performed in shallow or waist-deep water. It offers both cardiovascular and strength training benefits while being gentle on joints.

### Swimming Laps

Swimming laps is a classic aquatic exercise that provides a full-body workout. By swimming different strokes at varying intensities; you can target specific muscle groups while also improving your cardiovascular endurance.


Walking in a swimming pool offers numerous benefits for overall fitness. The low impact nature of this exercise makes it suitable for individuals with joint pain or those recovering from injuries.The resistance provided by the water helps strengthen muscles throughout your body, improve cardiovascular health,and enhance flexibility and range of motion. By following the tips for effective pool walking & taking necessary precautions mentioned above , you can safely incorporate pool walking into your regular exercise routine to achieve improved health and well-being.


Q: Is walking in chest-deep water better than walking on land?
A: Walking in chest-deep water provides added resistance which engages more muscles compared to land-based walks .The buoyancy reduces stress on joints making it an excellent choice for individuals with joint pain or those who are overweight.

Q: Can I walk in deeper water if I am not a strong swimmer?
A: Yes! If you’re not confident about your swimming ability, there are flotation devices available such as floatation belts/waist belts that keep your head above the surface allowing you to walk comfortably even in deeper waters.

Q: How often should I do pool walks?
A: Aim to include 3-4 sessions per week lasting between 20-30 minutes each session into weekly physical activity routine. Gradually increase intensity/duration over time based upon individual fitness goals/level.


position – the specific placement or alignment of the body while performing an exercise or movement in the swimming pool.

pool exercises – physical activities and movements performed in a swimming pool, specifically designed to provide fitness benefits.

water shoes – specialized footwear worn in water-based environments to protect the feet and enhance traction.

Water workouts – exercise routines conducted in a swimming pool that utilize the resistance and buoyancy of water for improved fitness outcomes.

starting position – initial posture or stance from which an exercise or movement begins in the pool.

fitness centers – facilities that offer various amenities and equipment for individuals to engage in physical activities aimed at improving their overall health and fitness levels, including swimming pools for aquatic exercises.

exercises for weight loss – specific physical activities performed with the intention of promoting weight loss by burning calories through increased energy expenditure.

pool workouts – structured exercise sessions conducted within a swimming pool environment, targeting different muscle groups and cardiovascular endurance.

upper body – refers to muscles located above the waistline, including arms, shoulders, chest, back, and core muscles used during aquatic exercises involving these areas.

water exercises – physical activities performed primarily using water resistance as a means of strengthening muscles and improving flexibility without putting excessive stress on joints.

shallow water – describes an area of a swimming pool where one can stand comfortably with only part (usually up to chest level) immersed in water

health benefits – positive effects on physical well-being resulting from regular participation in aquatic training or other forms of exercise such as improved cardiovascular health, muscular strength/endurance gains etc.

aquatic training – workout programs specifically designed for performing exercises underwater utilizing properties like buoyancy/resistance provided by water

physical therapist – healthcare professional who specializes in rehabilitating injuries/conditions related to musculoskeletal system using therapeutic techniques including aquatic therapy

Aquatic exercise – any form of workout performed inside pools encompassing cardio/aerobic conditioning/strength building/low-impact workouts etc., offering advantages like buoyancy, reduced joint stress etc.

cardio workouts – physical activities designed to improve cardiovascular fitness by increasing heart rate and breathing rate over a sustained period of time

body weight – the total mass of an individual’s body, including muscles, bones, organs, and fat tissue.

chest deep – water level that reaches up to the chest area when standing in a swimming pool.

cardiovascular benefits – improvements in heart health and circulation resulting from engaging in regular aerobic exercises or aquatic workouts

waist-high water – describes an area within a swimming pool where the water level reaches up to waist height when standing upright.

head above water – maintaining a position where the head is kept out of the water while performing exercises or movements in a swimming pool.

water level – refers to the depth or height at which the surface of the pool water is situated relative to its surroundings.

periods of time – designated durations during which exercise routines are performed for optimal effectiveness and results.

swimming pool exercise – physical activities performed specifically within a swimming pool setting for fitness purposes such as strength training, cardio endurance improvement etc.

swimming laps – repetitive forward movements through a body of water using various swim strokes as part of structured workout sessions aiming at improving overall endurance/fitness levels.

factors for heart disease – aspects that contribute to developing heart-related conditions such as genetics, lifestyle choices (smoking/diet), high blood pressure/cholesterol levels etc., often addressed with exercise interventions including aquatic workouts

resistance exercises – physical activities that involve working against resistance forces (e.g., gravity/water) with an aim to strengthen muscles/joints/bones/cardiovascular system.

resistance to movements – force opposing motion/movement encountered while exercising against external resistance sources e.g., resistance bands/pool noodles/water currents

abdominal muscles – core muscles located around/near abdomen region providing stability/support during movement & involved in trunk flexion/rotation e.g., rectus abdominis, obliques etc.

plank position – a static exercise where an individual holds a push-up-like position while supporting their body weight on the forearms and toes, engaging core muscles.

squat position – an exercise posture where one bends their knees and hips to lower their body closer to the ground while keeping the back straight.

health issue – any condition or ailment that affects overall well-being or functioning of an individual’s physical or mental state

knee joint – synovial joint connecting thigh bone (femur) with shinbone (tibia), allowing movements like bending/straightening/rotating at knee area.

analysis – systematic examination/study of data/information for understanding patterns/trends/effectiveness etc. in relation to a specific topic/question/task.

flotation belt – buoyant device worn around the waist during aquatic exercises to provide support and maintain buoyancy in deep water settings.

muscular endurance – ability of muscles to sustain repeated contractions over extended periods without fatigue during physical activities/exercises.

healthy individuals – people who are generally free from significant health conditions/disorders & can engage safely in different forms of exercise including swimming pool workouts

foam dumbbells – lightweight foam-based equipment used as resistance tools during aquatic exercises for upper body strengthening/muscle toning purposes

low-impact workout – exercises that minimize stress/joint impact by reducing forces transmitted through joints/bones, often suitable for individuals with joint problems/pregnant women/seniors

palms flat – hand positioning where palms are facing downward towards the ground/water surface with fingers extended during certain swimming pool exercises/movements

plenty of fluids – consuming adequate amounts of liquids especially water before/during/post-exercise sessions aiming at maintaining proper hydration levels

aerobic workout – cardiovascular exercise involving continuous rhythmic movement targeting sustained increased heart rate/oxygen consumption to improve overall endurance

beneficial pool workout – exercise sessions performed in the swimming pool that offer positive health outcomes like improved strength, flexibility, cardiovascular fitness etc.

cardiovascular workout – exercise routines designed to specifically enhance heart and lung functions by increasing heart rate and sustaining elevated intensity levels.

water-based workout – physical activities conducted primarily in water environments like pools/lakes/oceans for various fitness purposes utilizing buoyancy/water resistance properties.

pool noodle – long cylindrical foam floatation device often used as an aid or resistance tool during aquatic exercises/movements

indoor pool – a swimming pool located within an enclosed structure, usually found in fitness centers or recreational facilities.

warm pool – a swimming pool maintained at a higher temperature than regular pools for therapeutic purposes or comfort during aquatic workouts.

weight loss – reduction of body weight achieved through energy expenditure exceeding caloric intake over time

excess weight – carrying more body mass than what is considered healthy based on factors such as height, age, gender etc., often associated with increased health risks

entire body – referring to all major muscle groups/joints/organs/systems encompassing the complete human physique involved while exercising/swimming/walking etc.

left knee – anatomical term indicating the left-side joint connecting thigh bone (femur) with shinbone (tibia) responsible for leg movement/flexion/extension/stability/balance

webbed gloves – specialized gloves featuring webbing between fingers providing additional surface area/resistance when performing upper body movements/exercises underwater

pool water – water contained within a swimming pool used as an environment for conducting aquatic workouts/exercises/movements

water noodle – long cylindrical foam flotation device similar to a pool noodle but typically smaller and denser, commonly used for buoyancy support or resistance during water-based exercises

body of water – any significant accumulation/deposit of liquid covering certain areas e.g., oceans/lakes/rivers/pools etc.

water from waist – refers to the depth or level of water in a pool that reaches up to the waist when standing upright

water weights – specialized equipment designed for use in water-based exercises, providing additional resistance during movements and muscle strengthening

time to exhaustion – duration it takes for an individual’s body to reach a point of complete physical fatigue or inability to continue exercising at a given intensity.

relaxation time – designated periods within exercise routines aimed at allowing muscles/body systems rest/recovery before engaging in subsequent sets/movements

time effects – how various factors such as duration/distribution/timing influence outcomes/results of exercise interventions over different periods/timeframes

treadmill time – specific durations spent walking/jogging/running on a treadmill machine, often used as an indicator of aerobic endurance levels

time interactions – examination/assessment/study of how multiple variables/factors interact/influence each other over different time intervals within research/scientific analysis context

24-48 week time period – timeframe consisting of 24-48 consecutive weeks, often utilized in studies/experiments investigating long-term effects/outcomes/benefits.

swimming pool workouts – structured exercise sessions conducted specifically within a swimming pool environment aiming at improving overall fitness levels using various movements/exercises

benefits of swimming – advantages gained through regular participation in swimming activities including improved cardiovascular health, increased muscular strength/endurance & low impact nature aiding joint health.

minutes of swimming – length/duration (usually measured in minutes) spent actively swimming during aquatic workout sessions as part measurement/tracking progress.

American Heart Association Circulation – scientific journal published by the American Heart Association covering topics related to heart diseases/circulatory system disorders/research findings etc.

mild heart failure – condition characterized by compromised ability (compared with healthy individuals)of heart muscle(s)to pump enough blood/nutrients/oxygen throughout body leading symptoms like fatigue, shortness of breath etc.

stable heart disease – a condition where the symptoms and effects of heart disease are not rapidly progressing or worsening, often managed through various treatment strategies including exercise interventions.

Aqua Walking – walking in a swimming pool with water resistance providing additional challenge to leg muscles and cardiovascular system compared to land-based walking

Pool walking – similar to Aqua Walking, it involves performing brisk walks in a swimming pool for fitness benefits such as improved aerobic capacity/cardiovascular health/muscular endurance

brisk walking – purposeful/energetic type of walking characterized by increased speed/pacing resulting in elevated heart rate/breathing rate for fitness gains.

Underwater walking – physical activity involving continuous movements/walking while submerged underwater within designated depth limits utilizing water resistance/buoyancy properties

Practice walking movements – repetitive execution/familiarization/rehearsal of different types/styles/variations/techniques involved during normal day-to-day ambulation e.g., heel strike/toe-off/knee drive etc.

24-week walking intervention – structured program aimed at improving fitness levels/endurance by incorporating regular walks over 24 weeks period (approximately 6 months).

cardiorespiratory fitness – ability/capacity/efficiency to transport/utilize oxygen during prolonged physical activities/exercises indicative overall cardiovascular/respiratory systems’ performance.

aerobic fitness – cardiovascular endurance level measuring body’s ability/sustainability/time taken before onset fatigue when engaging in extended periods/moderate-intensity exercises e.g., running/swimming/cycling/jogging etc.

cardiofitness- another term for cardiorespiratory/aerobic fitness mentioned above denoting same concept focused on enhancing overall cardiovascular/respiratory health/strengths

physical fitness – state wherein an individual is physically capable & possesses necessary strength/endurance/flexibility/body composition needed perform daily tasks/activities without undue fatigue/stress/injury risk

Cardiorespiratory fitness – ability/capacity/efficiency to transport/utilize oxygen during prolonged physical activities/exercises indicative overall cardiovascular/respiratory systems’ performance.

resistance gloves – specialized handwear designed for aquatic exercises, offering additional resistance when performing upper body movements in the water.

Muscle activity – refers to the activation/stimulation of muscle fibers/nerves necessary to generate contractions/movements during exercise routines or physical activities

164-170: Refers to a specific page range within a publication or document related to skeletal muscle protein metabolism.

1715-1733: Refers to another specific page range within a publication or document related to skeletal muscle protein metabolism.

9Is water-based exercise training – possibly incomplete term, unable to provide an accurate definition without more context.

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Mike Hunter

Mike is the owner of the local pool shop. He's been in the business for over 20 years and knows everything there is to know about pools. He's always happy to help his customers with whatever they need, whether it's advice on pool maintenance or choosing the right chemicals. He's also a bit of a pool expert, and is always happy to share his knowledge with anyone who's interested.

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