AQUATIC AEROBIC MARCHING
Provide gentle, continuous aerobic conditioning in water for children and adolescents who can perform supported standing and stepping.
How to Perform
- Stand in chest-deep water with feet hip-width apart, arms relaxed by the sides, and trunk upright.
- Begin marching on the spot by lifting one knee to a comfortable height while swinging the opposite arm forward in the water, then switch sides.
- Maintain a steady, light rhythm, keeping the feet under the body and avoiding large forward or backward leans.
- Continue marching for 30–60 seconds, then walk slowly in place for a brief active recovery while keeping arms moving gently.
- Repeat alternating periods of steady marching and easy recovery for the prescribed total duration.
Key Execution Cues
Remember: Work at a rhythm that allows conversation, move arms
through the water with purpose, and keep steps light and controlled.
Safety & Precautions
Important: Use caution with children who fatigue quickly or have
cardiorespiratory limitations; adjust pace and duration accordingly.
Additional Safety Notes: Stay in a safe depth with full foot contact on the pool floor, monitor for shortness of breath or excessive fatigue, and encourage rest breaks when needed.
Exercise Modifications
Make it Harder (Progressions)
Increase the length of the marching intervals, add gentle directional changes, or slightly raise knee height.
Make it Easier (Regressions)
Reduce interval duration, slow the marching pace, or decrease arm movement range.