The diet effects and benefits of underwater walking | How to walk properly in the pool

4 great benefits of walking in water

Water walking is an easy exercise that offers many health benefits.
By taking advantage of the resistance, buoyancy, and water pressure of water, it is possible to achieve effective training that is difficult to achieve through land-based exercise.

Another advantage is that it puts less strain on the joints, making it safe for people of all ages to do.
The reviews from people who have actually tried it have given it high praise for its effectiveness.
Here we will introduce five specific benefits of underwater walking.

The resistance of the water helps build muscle strength throughout the body

In water, the resistance of the water creates stress no matter which direction you move, so you can train all the muscles in your body in a balanced way.
In particular, the inner muscles of the core are naturally used to maintain posture, so it is core training without you even realizing it.
Depending on how you move, you can create a muscle training menu that targets specific muscles, such as swinging your arms widely to train your upper body, or raising your legs high to strengthen your lower body.

Another advantage is that the resistance of water changes depending on how fast you move, so you can easily adjust the intensity of your exercise to suit your physical strength.
Another feature is that muscle pain is less likely to occur than with land-based training.

Buoyancy reduces strain on knees and hips

The buoyancy of water significantly reduces the stress on your joints caused by your body weight.
It is said that when you are immersed in water up to your shoulders, your body weight is reduced to about one-tenth, so even people with pain or concerns about their knees, lower back, or hip joints can exercise with peace of mind.

Due to these characteristics, underwater walking is also recommended as exercise for people who are overweight and suffer from knee pain or back pain.
Also, because it puts less strain on the joints, it is often used as part of rehabilitation during the recovery period from injury, and is an effective means of safely recovering muscle strength and physical fitness.

Water pressure promotes blood circulation and improves cardiopulmonary function

In a pool, water pressure acts on your entire body.
This water pressure acts like a natural massage, applying moderate pressure to blood vessels and supporting blood circulation.
In particular, it helps pump blood from the lower body back to the heart, promoting blood circulation throughout the body, which is expected to reduce swelling and improve lymphatic flow.

Improved blood circulation also helps relieve stiff shoulders.
In addition, water pressure is also applied to the chest, which strengthens the respiratory muscles when breathing and helps improve cardiopulmonary function.
This will help improve your stamina and physical strength in your daily life.

Relaxing effect that refreshes the mind and body

The floating sensation you get from floating in water and the pleasant sensation of water touching your skin have a relaxing effect on the mind and body.
The rippling and sound of water are said to have the effect of balancing the autonomic nervous system and relieving stress.

The moderate fatigue caused by exercise and the relaxing effect of water combine to lead to better quality sleep.
Taking time out from the hustle and bustle of everyday life to connect with your body in the water will provide an opportunity to refresh your mind and help you regain a state of calm.

The Basics of Water Walking | Correct Form for Maximum Effectiveness

To get the most out of underwater walking, it's important to pay attention to proper form.
Rather than simply walking in water, the effectiveness of the exercise can be greatly improved by incorporating postures and movements that take advantage of the characteristics of water.

Here are some basic form tips.
Master the correct way to walk and get effective training.

Keep your back straight and maintain an upright posture

The key to walking in water is to maintain good posture.
First, gently tighten your stomach and buttocks, and straighten your spine as if you were being suspended by a string from the top of your head.
If you make an effort to look straight ahead and into the distance instead of looking down, you will naturally be able to prevent slouching.

The water should be deep enough to cover your chest and shoulders.
At this depth, buoyancy reduces strain on the joints while still providing ample water resistance.
By always maintaining this basic posture, your core will become stable and you will be able to use the muscles of your entire body in a balanced manner.

Land on your heel and kick off the ground with your toes

The basic footwork when walking is the same as when walking on land: land on your heel and push off the ground with your toes.
First, slowly land your heels on the bottom of the pool, then shift your weight across the soles of your feet.
Finally, kick the ground forcefully with the base of your thumb to propel yourself forward.
By consciously performing this movement, you can effectively stimulate the muscles in your calves and buttocks.

Because of the resistance of the water, it is important to take your time and perform each movement carefully.
Even slow movements put a lot of strain on your muscles.

Swing your arms widely and move from your shoulder blades

Swinging your arms is an important element in increasing the exercise effect of your upper body and generating propulsion.
Bend your elbows slightly and swing your arms rhythmically back and forth, imagining that you are moving your arms from your shoulder blades.
You can make the most of the water's resistance by thinking of it as pushing water when you swing your arms forward and as paddling water when you pull them back.
Spreading your fingers slightly apart and using them like flippers will increase the load even more.

This movement stimulates not only the arms and shoulders, but also the muscles in the back and chest, helping to tone the entire upper body.
By linking it with the movement of your lower body, it becomes a well-balanced exercise that uses your whole body.

Take wide steps and be conscious of lifting your thighs high

To increase the effectiveness of underwater walking, take wider strides than usual and be conscious of lifting your thighs higher.
Walking with long strides uses the muscles around the hip joints more, and you can also expect a stretching effect.
Also, if you focus on lifting your thighs up to waist height, you can train your lower abdomen and the iliopsoas muscles at the base of your thighs.

Rather than increasing your speed, it is more important to make each step large and careful.
By moving your legs against the resistance of the water, you can effectively build up muscle strength in your lower body.

Rhythmic breathing without stopping

When doing water walking, which is an aerobic exercise, it is very important to maintain deep, rhythmic breathing.
Holding your breath while exercising can cause your muscles to stiffen and your blood pressure to rise.

Basically, if you focus on a rhythm of inhaling twice and exhaling twice, like "ss, ss, ha, ha," it will be easier to maintain steady breathing.
Breathing deeply from your diaphragm, inhaling through your nose and exhaling slowly through your mouth, can help you relax and take in more oxygen.
Always remember to keep breathing and keep exercising.

[By purpose] 4 walking methods to further enhance your results

Once you have become familiar with the basic form of underwater walking, try varying your walking style to suit your purpose.
By simply changing your movements slightly, you can focus on specific areas or increase the intensity of your workout.

Here we introduce four different walking styles that will help you achieve specific goals, such as getting in shape or strengthening your muscles.
Incorporate these exercises into your daily routine to get the most out of your training.

Twisting walk to tighten your stomach

If you want to tighten your stomach area, especially your sides, "twisting walk" is effective.
While walking in the basic form, add large twists of the upper body from side to side.
Specifically, as you raise your right knee, twist your body to the right and bring your left elbow closer to your right knee.
Repeat this alternating left and right sides.

This movement directly stimulates the abdominal muscles, including the obliques, and helps to shape up your waist.
When twisting your body, it's important to be aware that your abdominal muscles are being used.
Make sure to keep your core stable so you don't lose your balance.

"Side walking" works the inner and outer thighs

Walking sideways is a good way to train the inner and outer thigh muscles, which are not used much in everyday life.
They turn sideways to the direction of travel and walk like a crab.
First, step forward with your leading leg slightly wider than shoulder width, then bring your other leg in.
Repeat this rhythmically.

To train both legs equally, change direction after walking a certain distance and repeat on the other side.
This sideways walking technique effectively stimulates the adductor and abductor muscles, and is expected to have the effect of tightening the entire thigh, improving bow legs and knock-knees, and shaping the hip line.

"Walking backward with wide strides" to lift your hips

If you want to get rid of sagging buttocks and lift your hips, try walking backwards with wide steps.
Walking backwards is the opposite of walking forwards.
To maintain balance, keep your eyes facing the direction of travel and make sure your surroundings are safe.
The key is to walk with as wide a stride as possible, making sure to land on your toes and kick off the ground with your heels.

This movement focuses on training the gluteus maximus muscles in your buttocks and the hamstrings on the back of your thighs.
It stimulates muscles that are not normally used, making it highly effective in tightening the hip line.

"Thigh-raising walking" to train your entire lower body

If you want to improve the overall muscle strength of your lower body, we recommend "thigh-raising walking."
While maintaining a basic posture with your back straight, walk by lifting your thighs as high as possible, alternating left and right.
Aim to raise your knees up to hip height.
This movement effectively trains the muscles in the front of your thighs and buttocks, as well as the iliopsoas muscles deep in your abdomen.

By combining this with large arm swings, you can also use your upper body and stimulate your upper arms and calves.
This is the perfect way to walk to use all the muscles in your body and increase your exercise intensity.

How often should you walk? Recommended times and frequency for different purposes

To experience the benefits of underwater walking, it is important to continue at a frequency and for a time that suits your goals.
The appropriate amount of exercise varies depending on whether you are trying to lose weight or maintain your health.

Here we will introduce the optimal training frequency, time per session, and number of repetitions for each purpose.
You will be able to feel changes in your body more easily if you continue for one month, three months, or six months, so make a reasonable plan and stick to it.

If you're dieting, aim for at least 30 minutes, 3 times a week.

If your goal is to lose weight, a certain amount of frequency and time is necessary to maximize fat burning effects. Fat burning through aerobic exercise begins immediately after starting exercise, but it is said that continuing for around 20 minutes after starting exercise will speed up the breakdown of body fat and increase fat burning effects. Therefore, aim for a minimum of 20 to 30 minutes of exercise per session. Ideally, you should do this three times a week.

Once you get used to it, you can increase the calorie burn by extending the exercise time to 60 minutes (1 hour) and by increasing the variety of your walking style. By continuing to exercise regularly, you will likely notice a toned body after one month and a change in your weight after three months.

For health maintenance and rehabilitation, start with 1-2 times a week without straining yourself.

If your goal is to maintain your health, improve your physical strength, or undergo rehabilitation, the most important thing is to continue without putting excessive strain on your body.
Start by doing it once or twice a week.
Even 20 to 30 minutes of exercise per session can be effective.

If you are not confident in your physical strength, it is recommended that you start with a short period of time, such as 10 minutes, and gradually increase the time while checking your physical condition.
What's important is not the frequency or duration, but making it a habit and continuing it for a long time.
Regular exercise helps improve blood circulation and maintain muscle strength.

My Feelings, Then and Now

Underwater walking is an exercise that takes advantage of the resistance and buoyancy of water and can be expected to be highly effective for dieting and maintaining health.
A major attraction of this sport is that it puts less strain on the joints and can be started safely even by beginners or those who are not confident in their physical strength.
You can further increase the effectiveness of your exercise by learning the correct form and walking in a way that suits your goals.
Many fitness clubs offer water walking lessons and classes, so it's a good idea to find a facility near you and give it a try.

After your workout, you can refresh your mind and body by stretching or using the baths and saunas provided at the facility.