Is Aqua Jogging the Low-Impact Workout You’ve Been Looking for?
Key takeaways:
Aqua jogging is a cardio exercise that involves jogging while partially submerged in water.
The low-impact workout can make exercising easier for people with joint pain and those recovering from injuries. The water takes pressure off the joints and provides resistance that can strengthen leg muscles.
It's best to exercise in a heated pool that is deep enough for you to be able to run in the water without touching the pool floor. Using a flotation belt or vest will help keep you afloat with your head above the water.
Whether you're a runner who wants to update your routine or a beginner who wants to improve your fitness, aqua jogging can be an effective workout. Like other exercises, it can help you burn calories and build muscle strength. But because you’re exercising in water, aqua jogging also offers some unique benefits. For example, the low-impact exercise can be a great option for people with arthritis, injuries, or muscle weakness. And you can practice year-round in indoor or outdoor pools.
Learn about aqua jogging’s proven benefits and some expert safety tips to find out if you want to take your next workout in the water.
What is aqua jogging?
Aqua jogging, or deep-water running, is a form of exercise that involves jogging while partially submerged in water. In other words, you mimic running on land while in a pool. You practice in water deep enough to run in without your feet touching the bottom of the pool. Typically, you wear a flotation belt or vest to keep you afloat with your head above the water, while you run in place or run laps in the pool.
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What are the benefits of aqua jogging?
Many forms of exercise can improve your heart health, muscle strength, and well-being. But taking your workouts in the pool may offer some unique advantages that running on land does not. Consider these key benefits of aqua jogging.
Provides low-impact cardio
Cardio, or aerobic exercise, can improve your heart health in several ways. And aqua jogging is no exception. Doing aerobic exercise in water has been shown to increase aerobic capacity, support healthy weight management, and boost overall fitness.
Aqua jogging is low-impact and easier on the joints than traditional aerobic activities, like running. When you run in water, your joints –– such as your hips, knees, and ankles –– don't have to absorb the impact of hitting the pavement, track, or treadmill belt. And the water's buoyancy, pressure, and temperature can decrease pressure on the joints.
May make it easier to exercise with chronic pain
Low-impact exercises like aqua jogging are especially beneficial for people who live with chronic pain from arthritis and other conditions that make it difficult to exercise.
Water’s buoyancy reduces the effects of gravity on your body and helps support your weight, so there's minimal pressure on your joints. As a result, it may be easier to move your body or bear weight on your hips and knees while exercising in water. Warm water temperature and water pressure may also help relax your muscles, reduce joint stiffness, and ease pain.
Aqua jogging and other water-based exercises have been shown to improve symptoms in people with chronic conditions, such as:
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Less pain and more fluid movement can help boost motivation and eliminate fears or barriers around exercising.
Strengthens muscles
Water is denser than air, so it creates more resistance. Because of this, jogging in water requires more effort than running on land as you move your body against the added resistance. While there's less impact on your joints, there's more of a challenge for your muscles. So aqua jogging can improve muscle activation, strength, and coordination.
That's an advantage for everyone, especially those with neuromuscular conditions like multiple sclerosis or Parkinson's disease. For example, a review found that water exercises may enhance balance, reduce fear of falling, and improve quality of life in people with Parkinson's.
Makes a great cross-training workout
Low-impact workouts like aqua jogging can be an effective addition to your existing exercise program. Aqua jogging makes a great cross-training option for advanced exercisers, runners, and other athletes who regularly do high-impact workouts.
Cross-training adds variety to your fitness plan with different types of exercise. If you’re a runner, for instance, you might add one or two aqua jogging workouts to your weekly routine. The low-impact alternative helps you recover from vigorous workouts while easing the impact on your joints. This can prevent overtraining and injury.
Walking or jogging in water can also help you perfect your running form for when you're back on solid ground.
Supports injury recovery
Any athlete will tell you that injuries aren’t always avoidable. And when they happen, they can delay your training and fitness goals.
Fortunately, aqua jogging can help you stay active while recovering from an injury. A water-based running session provides a gentler alternative to vigorous, high-impact workouts. With your healthcare provider's OK, you can practice aqua jogging and other aquatic exercises to stay fit or ease back into working out while you heal.
How to start aqua jogging
Getting started with aqua jogging begins with finding the deep end of a pool. It is best to keep your feet from touching the pool floor to allow your legs to move freely. A heated pool is ideal as warmer water will help improve circulation and relax muscles.
Other helpful tips to get started with aqua jogging include:
Get your gear. Using a flotation device like a vest or belt will help keep your body suspended in the water while you perform aqua jogging. And it's a must if you're not an experienced swimmer. You may also want goggles to keep water out of your eyes as you exercise.
Warm up first. Before you begin aqua jogging, it is best to warm up your muscles for a few minutes. You can walk laps or march in place in the water to do this.
Prioritize proper form. When aqua jogging, try to mimic your standard running style on land. Take short, quick strides as you alternate swinging your arms forward and back. Keep your body upright with good posture and level hips.
Cool down after. Take a few minutes to cool down after your aqua jogging workout. You can perform exercises similar to your warm-up, such as walking laps in the pool or doing stretching exercises for your legs.
The bottom line
Aqua jogging is a low-impact exercise that involves jogging in deep water. Ideally, the water is heated and deep enough to allow you to run without touching the bottom of the pool. You can use a flotation belt or vest to keep you afloat while practicing aqua jogging.
The buoyancy and pressure from the water can relieve pressure on joints, support body weight, and strengthen muscles as you jog. This can make exercising more comfortable for people with arthritis, muscle weakness, and those recovering from injuries.
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References
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Faíl, L. B., et al. (2021). Benefits of aquatic exercise in adults with and without chronic disease—A systematic review with meta-analysis. Scandinavian Journal of Medicine and Science in Sports.
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