Fitness

Deep Water Walking

Deep water walking is the most preferred mode of exercise, especially during summer months. It is highly recommended because, it is light on joints and is good for arthritis patients. It not only prevents dehydration but also offers higher fitness output. It is carried out using a flotation belt. The usual warm up and cool down exercises that are suggested for regular walking, are suited for deep water walking also.

How to Walk in Water? Any Special Methods?

The following guidelines are offered for maintaining a proper posture during your exercise:

  • Stand waist deep in water.
  • Firm up your abdominal muscles.
  • let you tail bone point to the the floor.
  • Tighten your buttocks amply so that the spine is held in a good position.
  • Push your shoulders back a bit.
  • Pull your chest out a bit.

Coming to the style of walking, well, it is by and large same to that of walking exercises done on land except for some minor variations.

Walk in Water

  • Land on your heels first and then proceed to the ball of your toes just as you do in regular terrestrial walking exercise.
  • Walk back and forth. First take some 8 to 10 strides forward, then take almost the equal number of strides backwards. This enhances your muscle tone.
  • Push your arms alternatively in forward and backward directions. While doing so, ensure that your hands are straight as far as possible and more importantly, turn your hands in such a manner that they move against water.
  • Move your arms and legs in opposite directions. When you stretch forward your right leg, stretch your left arm along with it and vice-versa.

Variations to Enhance The Output of Your Exercises

  • Consciously, lift your knees to a higher level. This adds more intensity to your exercise.
  • Walk back and forth in short steps, long steps, average steps, or step kicks.
  • Move in a fixed pattern. For example, you may move in a circular or a rectangular fashion. But ensure that you trace the shape in both the directions. This meets the demands of your body in a better manner.
  • When your intensity increases considerably and you gain in confidence, try taking longer strides. If possible even bound at times by pushing off with your back foot. By doing so, you will bounce up the pool. Try this between the strides if you can. It will add to your overall out put.

More Tips for Deep Water Walking

  1. This is essentially an aerobic exercise. So, adding warm up and cooling exercises before and after the the schedule will help you a great deal.
  2. Drink plenty of water. You may not be dehydrated, as it happens when you exercise under the sun. But It consumes your body fluids, nevertheless.
  3. If by chance you are walking in an outdoor swimming pool or water body make sure that you put sun cream on your face.

Why Deep Water Walking is the Most Preferable Among all Aerobic Exercises?

  • It does not strain the musculoskeletal system. Thus ideal for osteoporosis patients.
  • The entire body is cushioned by water. This offers great protection to the joints which bear most of your body weight.
  • It involves all major muscle groups.
  • Muscular imbalance can be prevented and even corrected because water equalizes tension to the body.
  • Because, water is a liquid medium the body is relatively less vulnerable to stress injuries. It not only reduces but removes muscle soreness for all practical purposes.
  • Normally in deep water walking a body belt or waist is used. This helps in maintaining proper alignment and posture. A proper alignment leads to strengthening of abdominal and back muscles.

Less Burden on Your Heart and Better Outcome for you.

  • Unlike walking or running on land, deep water walking provides less strain on the heart. This leads to reduced heart rate, when compared to the heart rate that results due to conventional running exercise. This is mainly due to considerable reduction of the gravitational pull. This reduction in gravitational pull occurs due to combined effect of the buoyancy of water and wet vest or belt.
  • In deep water walking Increased venous return is noticed, due to decreased pressure on extremities. Because, water unlike air puts less pressure on your extremities. The extremities in turn put pressure on your blood flow. Thus heart is left with lot of blood to pump out.
  • Deep water walking offers more energy to the body than the conventional terrestrial aerobic exercises, such as terrestrial running and walking.

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