Water Workouts That Work
Water workouts are joint-friendly and highly effective — a great way to move your body with care.
1 min read
Exercising in water offers a low-impact way to build strength, improve fitness, and protect your joints. It's ideal for all ages and fitness levels.
Benefits of water-based exercise:
- Reduces strain on joints, making it great for arthritis or injury recovery
- Builds cardiovascular endurance and muscle tone
- Improves balance and flexibility in a safe environment
- Keeps you cool while working hard
Try swimming, aqua aerobics, or simply walking through the water. It’s both gentle and surprisingly effective.
Related guides
- GuideRunning and joggingStart with short runs mixed with walking, about three times a week with rest days between. A free plan such as the NHS Couch to 5K builds up over 9 weeks or longer, at your own pace. parkrun is a free weekly 5km where walking is welcome.
- GuideGetting started at the gymBook an induction so an instructor can show you the equipment and guide your first workout, then start with light weights on machines two or three times a week. Feeling self-conscious is common and tends to ease with time. Fewer sessions still count.
- GuideCyclingCycling is a good way to start being more active. It's an aerobic activity that's easier on the joints than jogging, short rides count, and an e-bike is a lower-effort option that still counts as exercise for most people. Start small, somewhere flat and traffic-free.
- GuideGardening, housework and active choresGardening and housework count as physical activity, and activity at home counts towards your weekly amounts. If you can talk but not sing while you do a job, it's at a moderate effort. Start small, add little movements to chores you already do, and build up gradually.
- GuideSwimming and water exerciseWater exercise, such as aqua classes and water walking, is a gentle way to get moving, especially if your joints are sore. Benefits for joint pain tend to be small, and it isn't clearly better than the same exercise on land. You don't need to swim well; many classes let you keep a foot on the floor.
- GuideWalking and hikingWalking counts as real exercise, and walks of any length add up. Aim for a pace where you can talk but not sing, start small, and add time before speed. For hikes, begin with a short, easy, well-marked trail close to home.
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