Walking or jogging in water is a much better workout than land or treadmill walking or jogging. Water is much denser than air. Water adds resistance that you don’t have on land or on a treadmill requiring more effort. Here are some the benefits of water walking.

Water Walking Benefits

  • The water resistance challenges and strengthens muscles in ways you can’t get with land or treadmill walking
  • Burns more calories due to the water resistance
  • Low-impact exercise that is more gentle on your bones and joints making it safer for people with arthritis, osteoporosis, fibromyalgia, or injuries of the legs, knees, and back
  • Raises your heart rate more than walking on land or a treadmill which is good for your cardiovascular system
  • May help lower blood pressure especially for those new to exercise
  • Helps improve balance and muscle function in those with spinal stenosis


Adding walking variations will work additional muscles and increase the intensity. Varying the walking keeps pool exercise more interesting.

High Knee

Doing a high knee walk adds more intensity to this pool exercise. It works your legs, core, glutes and hip flexors.


By doing lunges in waist deep water, you will work you quads, hamstrings, calves, and glutes.

Sideways Walking

Sideways walking will workout your inner and outer thigh muscles.

Hand Weights

The addition of hand or wrist weights will give your upper body a more intense workout.


While walking in water adds more resistance and gives you a better workout than land-based walking, the Bowswim Resistance Swimming system takes it to the next level. Bowswim’s tethered swimming system allows you to walk or jog in place while adding even more resistance than water alone, giving you an even more intense workout.

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