Featured in: Exercise for a bad back, Exercise for arthritis, Exercise for bad knees, Low-impact exercise, Swimming vs cycling, Exercise for sciatica, Fibromyalgia and chronic fatigue, Exercise with COPD or asthma, Starting when overweight
Water Walking
Walking in chest-deep water for gentle resistance.
How to start
Walk in the shallow end of a pool, in water about chest high, using a normal walking action. Start with 15 to 20 minutes.
How to progress
Walk faster, swing your arms, walk sideways and backwards, and add water weights. Increase to 30 minutes, three times a week.
What the evidence says
Evidence: limited
We found no trials of water walking specifically. It is a gentle type of aquatic exercise, and a 2026 meta-analysis of 12 trials (1,057 people) found that aquatic exercise gave small improvements in pain and physical function in people with knee or hip osteoarthritis, with low certainty of evidence. Water supports your weight, so it suits people with sore joints or low fitness.
Take care: Take care on wet surfaces and steps. Tell the lifeguard if you have a medical condition. Stay in water you can stand in.
Sources
12-week starter plan
Start with an easy walk in chest-high water. Make it harder by walking faster and swinging your arms.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 4 METs (Walking in chest-deep water (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Stand tall and keep your core tight.
- Swing your arms under the water for extra resistance.
- Try different directions to work different muscles.
Common mistakes
- Going too fast too soon.
- Leaning forward.
- Using water that is too shallow, which gives less resistance.
Kit and cost
Low cost Approximate UK prices.
- Pool entry (about £4 to £7)
- A swimsuit
- Optional: water shoes and water weights
Frequently asked questions
Is water walking a good exercise?
Yes, particularly for people who find land exercise painful. Studies on aquatic exercise show small improvements in pain and function.
How deep should the water be?
About chest high gives good support and resistance.
Is it suitable in pregnancy?
Many people find water exercise comfortable in pregnancy. Check with your midwife first.
Good for: Joint-friendly Rehab & recovery Balance
Compare with similar options
| Water Walking | Aqua Aerobics | Stand-Up Paddleboarding | Cold Water Dipping | |
|---|---|---|---|---|
| Typical session | 30 min × 3/wk | 45 min × 2/wk | 60 min × 1/wk | 10 min × 2/wk |
| Effort | ●○○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Low cost | Low cost | Moderate cost | Free |
| Equipment | No equipment | No equipment | Specialist kit | Basic kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Some fitness |
| Evidence | limited | moderate | limited | limited |