Walking and water walking recommended for fitness and joint health

Experts suggest that walking is a highly effective and accessible form of exercise, particularly for individuals over the age of 50 or those returning to physical activity after a break. For those starting a routine, a moderate pace—described as a steady walk—can be a sustainable way to maintain fitness without the need for specialized equipment or gym memberships.

Walking in water is highlighted as a specialized variation that offers significant physiological benefits. Because water provides approximately twelve times more resistance than air, movements such as walking in the sea can intensify muscle engagement. For example, fifteen minutes of walking with hips submerged can be equivalent to roughly 180 strides on land.

This low-impact method is particularly beneficial for joint health, as buoyancy reduces the weight load on the body. When water reaches the waist, the legs support about 51% of body weight, and this drops to 24% when the water reaches the chest. Consequently, water walking is recommended for individuals managing obesity, arthritis, COPD, or neurological sequelae, as it allows for movement with minimal impact on knees and ankles while engaging the core.