Discover how exercise really can be designed to help people move better, feel better and live better. Water Walk Rx combines water walking, balance training, healthy joint exercises and core strength. This shallow water pool workout requires no additional equipment.
Poolfit offers a wide variety of water exercise videos for all fitness levels, including those just beginning their fitness journey. It seems like most of the videos posted on Poolfit are geared towards intermediate to advanced fitness levels. Therefore, I strive to make sure there are videos for beginners, seniors and those looking for active recovery. As the old man on the instructor team, many of those videos are created by me. Over the years, my fitness interests have evolved, and I now specialize in designing exercise programs for aging bodies. In addition to land and water group fitness and personal training certifications, I am also certified by the Arthritis Foundation’s Aquatic and Exercise programs. As you have probably noticed in my videos, healthy joint exercise and muscular flexibility are of special interest to me. My own experience with an endless cycle of injuries over my 30+ years in the fitness industry have made this a special mission for me.
Water Walk Rx Summary
This 55-minute shallow water exercise video includes a warm-up that previews many of the healthy joint arm exercises used in the walking patterns. The warm-up is followed by three exercise 15-minute exercise segments. Each exercise segment includes six 1-minute walking patterns, two forwards, two backwards and two sideways. Additionally, each exercise segment also includes balance training paired with healthy joint movements, along with core strength exercises. This workout requires no additional equipment.
Below, I talk more about the Water Walk Rx video, and then read on for more detailed descriptions of the water walking, balance and core components.
Water Walking with Progressive Arm Patterns & Healthy Joint Movements
The water walking in this video has been designed with healthy joint arm movements for the shoulder and elbow joints. Additionally, the arm patterns have also been designed to progress walking intensity. For example, an arm pattern first assists the direction of travel, making it less intense. Then the arm pattern is progressed to impede the travel direction, making it more intense. Arm patterns have also been designed to progress intensity with frontal surface resistance. Walking patterns with less frontal surface area will create less resistance. The intensity and resistance can be increased by maximizing surface area with outstretched arms or changes in body position while walking.
Balance Training & Healthy Joints
Each of the nine walking patterns is followed by a balance exercise that also includes healthy joint exercises for the hips, knees, ankles, and the upper body. These movements used in both the walking patterns and the balance exercises come directly from AEA’s Arthritis Foundation Aquatic Program. Balance training is essential for aging bodies. A fall can be devastating. The water is the best place to train balance because the fear of falling on your face while balancing on one leg is eliminated.
Core Strength
Following the balance training, a core stability exercise is included with each of the walking patterns. Core strength is essential for aging bodies because it is the foundation of support for the spine, pelvis and the entire body. A strong core can help alleviate chronic back pain and improve posture, among other benefits.
Who is this for?
For the exercise participant, you get nearly a full hour of walking patterns combined with balance training, healthy joint exercises and core strength. This is literally medicine for the body. This type of workout is ideal for beginners, seniors, active recovery and for those returning to exercise after an injury or surgery.
For the instructor, you get loads of ideas to take away and insert into your senior classes.
As winter approaches, stay tuned for more in-home workouts to be filmed. Poolfit has a library of in-home workouts designed for the off-season and for those times you just can’t get in the pool. These in-home workouts are always low or non-impact and feature muscular strength, flexibility and joint mobility.
