SHALLOW WATER POWER WALK
Develop low- to moderate-intensity cardiovascular fitness and leg strength using purposeful walking patterns in chest-deep water.
How to Perform
- Stand in water between midriff and chest depth with feet hip-width apart and arms relaxed under the surface.
- Engage the core and walk forward, placing the heel first and rolling through the full foot with each step.
- Swing arms in opposition to the legs while keeping shoulders relaxed and the trunk tall.
- Add backward walking by stepping onto the toes first, then gently lowering the heels while maintaining alignment.
- Alternate forward and backward paths, or walk gentle curves, for 3 to 6 minutes at a steady, comfortable pace.
Key Execution Cues
Remember: Lengthen through the spine, keep steps purposeful but
controlled, and feel the water resist each stride.
Safety & Precautions
Important: Use caution with uncontrolled hypertension, significant
joint pain, or severe low-back pain; adjust stride length for arthritis.
Additional Safety Notes: Avoid overstriding or twisting the trunk sharply, and remain in a depth where feet feel secure on the bottom.
Exercise Modifications
Make it Harder (Progressions)
Increase walking speed slightly, add side-stepping sets, or include brief segments of higher-knee marching.
Make it Easier (Regressions)
Shorten stride, slow the tempo, stay near the wall, or limit patterns to straight forward walking only.