Water Walking – For Your Core and More
Walk your way to fitness in your back yard pool!

BENEFITS OF WALKING
We all know that walking is one the most recommended forms of exercise – it is easy to do, it does not require special equipment, most every person can participate, it is safe and effective for all ages and one can to it most anywhere they may be…including the pool!  In the water, walking provides an exercise format that is easy to do, keeps you cool in the summer, adds an element of fun and yet provides a great workout for all ages and abilities.  

Below are some interesting results of studies on walking that will definitely get you on your feet and out the door.  The information came from www.About.com, Your Guide to Walking by author Wendy Bumgardner.  Visit the website to find out more about the benefits of walking and to sign up for the free newsletter!

• The study indicated that moderate levels of physical activity, such as walking 30 minutes a day, lengthened life by 1.3 years and added 1.1 more years without cardiovascular disease.  This is in comparison to those with low activity levels. Those who chose a high physical activity level gained 3.7 years of life and added 3.3 more years without cardiovascular disease. Moderate Intensity refers to walking at 45-55% of maximum heart rate, an intensity at which you may be breathing a little harder than usual but able to keep up a full conversation.  High Intensity refers to walking at 65-75% of maximum heart rate; you are able to speak only in short sentences.
• One study involved 50 women: the exercise group who walked briskly for 45 minutes 5 days a week and the control group who did not exercise. The walkers experienced half as many colds as the control group.
• The Honolulu Heart Study, a study of 8000 men (60 years and older) over a 12-year period, found that walking just two miles a day cut the risk of death almost in half; risk was especially lower from cancer.
• Dr. Michael Passo of Oregon Health Sciences University found that sedentary individuals who began a walking program were able to decrease the risk of glaucoma by lowering the intraocular pressure; also, exercise lowered the pressure for those with glaucoma.
• Researchers at the University of Tromso, Norway, found that physical activity was associated with a reduced risk of breast cancer.

PROGRAM SUGGESTIONS

• Always consult your primary care physician before beginning a new exercise program or significantly adjusting your workout.
• Always workout in the pool with a friend for safety and fun!
• If the pool is outdoors, be sure to wear sunscreen and protect your eyes by wearing sunglasses and/or a wide-brimmed hat.
• Bring drinking water poolside for easy access.  You will sweat during your water workout, even if you don’t notice it!
• Wear water shoes for cushioning and support, to limit the chance for slips & falls getting in and out of the pool, and to increase the effectiveness of your workout. 
• Begin with a short workout to see how your body adapts to water walking.  Gradually add more time and intensity to each successive workout.  Your goal is to progress to at least 30 minutes of continuous activity at a moderate level.

SAMPLE WORKOUT

F        Heels Up

          Walk or jog forward lifting the heels high behind you (heel toward buttocks).

          For variation, adjust the tempo: slow, slow, quick, quick, quick

          Arms – breaststroke pattern with thumbs up to assist movement forward
 

B        Knees Up    

          Walk or jog backward lifting the knees high in front.

          For variation, adjust the tempo: slow, slow, quick, quick, quick

          Arms – reversed breaststroke (like hugging someone) to assist movement backward

F+C*  Tightrope

          Pretend to walk along a tightrope by stepping one foot directly in front of the other; make the strides as long as possible.

          Arms – use as needed to assist with balance

          *Advanced Arms – bend elbows with hands out of the water (like “I Surrender”)

B        Jumping Jack & Kick

          Perform one jumping jack, then one kick to the front.  Repeat with opposite leg kicking.

          Arms – follow the legs out & in with the jumping jack; reach toward the foot with the opposite hand on each kick (maintain tall posture, do NOT lean forward to touch your toes)

 
L        Side Step & Slide

          Step out to the side in a wide stance; pull the opposite foot in to meet.  Once this feels comfortable, increase the speed to slide or shuffle to the side.

          Arms – follow the legs out & in with the sides steps, bring arms behind the back as you pull together; Use arms as needed for balance on the sliding motion

F+C*  Knee Swing Walk

          Knee Swing Front – Knee Swing Back – Knee Swing Front & Extend Knee to take a giant step forward; Repeat with the opposite leg

          Arms – use the arms as need for balance

          *Advanced Arms – arms out of water and forearms crossed at chest height 

B+C   Tuck Travel

          Drop low in the water as if seated in chair (this is known as a Level II impact option); tuck both knees toward the chest as you push off the pool bottom to travel backward.

          Arms – reversed breaststroke (like hugging someone) to assist movement backward

L        Football Drill

If you have had hip or knee surgeries, including joint replacement, consult your physician before performing crossing steps!

          Perform crossing steps moving laterally (alternate crossing one leg over in front and then in back) for 8 counts.

          Drop low in the water (like seated in a chair) and run, on the spot – no traveling, as fast as you can for 8 counts.

          Stay low in the water and run on the spot with the feet moving out-out-in-in (like running through tires) for 8 counts.  

          Stand tall and repeat all to the opposite side.
 

Warm Down & Stretch

• Continued walking at a slow pace forward, backward and laterally across the pool for 3-5 minutes to allow your heart rate to return the pre-exercise level.
• Make sure to get a drink of water (your plastic water bottle should be at the pool’s edge so you don’t have to get out!).
• Stretch the arms, legs and torso with static stretches (sustained or held stretches) if the water and air temperatures are warm enough to prevent chilling.  Otherwise, perform dynamic stretches (like a slow, controlled leg swing forward and backward to stretch the gluteals and front of the thigh); this type of stretching will keep you warmer.
• Focus on taking deep, full breaths and relaxing as you stretch.