Just as your muscles get stronger from working against the resistance of an iron dumbbell, working against the resistance of water also has a strengthening effect. Water workouts offer a built-in symmetry, Cook says, because every forward pull has a backward pull. In a land-based aerobics class, there's a lot of pressure to keep up, but you can hide in the water and just do as much as you're able to without anyone knowing. People also like it because you can get a great workout without even knowing how to swim or getting your hair wet. Water also helps assist with balance and removes the fear of falling, he says, making the pool an excellent exercise environment for people who are overweight, pregnant or elderly as well as those who have ailments such as arthritis or multiple sclerosis.
Many large pools rope off lanes for water walkers, and some even offer water walking as a class.
Warm up by moving around in the water slowly and stretching gently for about five minutes. Pick a depth that is challenging, yet enjoyable. Don't lean forward. When walking in water, your ear, shoulder and hip should be in a perpendicular line. For example, walk forward, backward and sideways, or march with knees high.