Pool walking is a simple and effective way to lose weight, improve your health, and have fun. It involves walking in water, usually in a pool, with or without equipment. You can do it in shallow or deep water, depending on your preference and fitness level. In this article, we will explain the benefits of pool walking, how to do it correctly, and some tips to make it more enjoyable.
Benefits of Pool Walking – Pool walking for weight loss
Pool walking has many advantages over other forms of exercise, such as:
- It burns calories and fat. According to a study by the American Council on Exercise (ACE), pool walking can burn up to 563 calories per hour for a 160-pound person. That’s more than walking on land, which burns about 314 calories per hour. Pool walking also helps you lose fat by increasing your metabolism and reducing your appetite.
- It improves your cardiovascular health. Pool walking strengthens your heart and lungs by increasing your heart rate and oxygen consumption. It also lowers your blood pressure and cholesterol levels, reducing your risk of heart disease and stroke.
- It strengthens your muscles and bones. Pool walking works out your whole body, especially your legs, hips, core, arms, and shoulders. It tones your muscles and improves your balance and coordination. It also helps prevent osteoporosis by increasing your bone density.
- It reduces stress and pain. Pool walking relaxes your mind and body by releasing endorphins, natural painkillers, and mood boosters. It also reduces the impact and pressure on your joints, spine, and muscles, easing the pain and inflammation caused by arthritis, fibromyalgia, back problems, and other conditions.
- It is fun and social. Pool walking can be done alone or with others, making it a great way to enjoy yourself and meet new people. You can also listen to music, watch TV, or read a book while pool walking to make it more entertaining.
How many calories can I burn by pool walking?
According to the question-answering results, pool walking can burn up to 563 calories per hour for a 160-pound person, depending on the pace and effort. The web search results also provide some formulas and calculators to estimate the calories burned by pool walking based on your weight, time, and intensity. You can use these tools to get a more accurate estimate of your calorie expenditure.
Pool walking is a great exercise for weight loss because it not only burns calories, but also improves your cardiovascular health, strengthens your muscles and bones, reduces stress and pain, and is fun and social.
You can learn more about the benefits of pool walking, how to do it correctly, and some tips to make it more enjoyable from the web search results.
How to Do Pool Walking Correctly
To get the most out of pool walking, you need to do it correctly. Here are some steps to follow:
- Choose a suitable pool. The ideal pool for pool walking should be clean, safe, and comfortable. It should have a water temperature of about 82 to 86 degrees Fahrenheit (28 to 30 degrees Celsius) and a depth of about waist to chest level for shallow water or neck level for deep water.
- Wear appropriate clothing and equipment. You should wear a swimsuit that fits well and allows you to move freely. You may also wear water shoes or socks to protect your feet from the pool floor. If you are doing deep water pool walking, you may need a flotation belt or vest to keep you upright and stable.
- Warm up before you start. You should warm up for about 10 minutes before you begin pool walking to prepare your body and prevent injuries. You can do some gentle stretches or movements such as jogging, skipping, or kicking in the water.
- Walk with good posture and technique. You should walk with your head up, shoulders back, chest out, and core engaged. You should also keep your arms bent at 90 degrees and swing them in sync with your legs. You should walk at a pace that challenges you but allows you to breathe comfortably. You can vary your speed, direction, or intensity to make it more interesting.
- Cool down after you finish. You should cool down for about 10 minutes after you end pool walking to relax your body and prevent soreness. You can do some slow walks or stretches in the water or on land.
Tips to Make Pool Walking More Enjoyable
Pool walking can be more enjoyable if you follow these tips:
- Set realistic goals and track your progress. You should set goals that are specific, measurable, achievable, relevant, and time-bound (SMART) for your pool walking routine. For example, you may aim to walk for 30 minutes three times a week or lose 10 pounds in two months. You should also track your progress by using a stopwatch, pedometer, scale, or journal.
- Listen to your body and adjust accordingly. You should listen to your body and pay attention to how you feel during and after pool walking. If you feel any pain, discomfort, or fatigue, you should stop or slow down immediately. You should also rest when needed and drink plenty of water to stay hydrated.
- Add some variety and fun to your routine. You can add some variety and fun to your pool walking routine by changing the water depth, speed, direction, duration, frequency, or intensity of your walks. You can also use different equipment such as water weights, noodles, paddles, or balls to increase the resistance and challenge of your walks. You can also join a pool walking class or group to learn new skills and make new friends.
Pool walking is a low-impact exercise that can help you lose weight, improve your health, and have fun. It is easy to do and suitable for anyone, regardless of age, fitness level, or medical condition. By following the steps and tips in this article, you can start pool walking today and enjoy its benefits.
How long should I pool walk to see the results?
pool walking is a low-impact exercise that can help you burn calories, improve your cardiovascular health, and strengthen your muscles. It can be done in shallow or deep water, with or without equipment, and at different speeds and intensities. Pool walking can also reduce stress and pain, and improve your balance and coordination.
The duration of pool walking for weight loss depends on your fitness level, goals, and preferences. A general recommendation is to walk for 20 to 45 minutes at a pace that challenges you but allows you to breathe comfortably.
You can also vary your routine by changing the water depth, direction, or resistance, or by adding intervals or weights. You should always warm up before and cool down after pool walking, listen to your body, and adjust accordingly.
Pool walking can be a great way to lose weight and improve your health in a fun and safe way.
What is the difference between pool walking and regular walking?
The difference between pool walking and regular walking is mainly the effect of water on your body. Water provides more resistance, buoyancy, and pressure than air, which can affect your workout in various ways. Some of the differences are:
- Pool walking can burn more calories than regular walking. According to a study by the American Council on Exercise (ACE), pool walking can burn up to 563 calories per hour for a 160-pound person, depending on the pace and effort. Regular walking burns about 314 calories per hour for the same person.
- Pool walking is a low-impact exercise that reduces the stress on your joints, bones, and muscles. Water supports your body weight and cushions your movements, making it easier and safer for people with conditions like arthritis, osteoporosis, fibromyalgia, or injuries. Regular walking can cause more impact and pressure on your body, especially on hard surfaces.
- Pool walking can improve your cardiovascular health more than regular walking. Water increases your heart rate and oxygen consumption more than air, giving your heart and lungs a better workout. Water also lowers your blood pressure and improves your circulation.
- Pool walking can strengthen your muscles more than regular walking. Water offers more resistance than air, forcing you to work harder and engage more muscle groups. You can also use different equipment or techniques to increase the challenge and variety of your pool walking routine.
- Pool walking can be more fun and social than regular walking. Pool walking can be done alone or with others, making it a great way to enjoy yourself and meet new people. You can also listen to music, watch TV, or read a book while pool walking to make it more entertaining.
Pool walking is a great exercise for weight loss and overall health. It can be done in shallow or deep water, with or without equipment, and at different speeds and intensities. It can also be tailored to your fitness level, goals, and preferences. If you want to try pool walking, you can check out some of the links in the tool outputs for more information and tips.