Many people believe that water walking is weight-bearing because it’s a great exercise and the resistance of the water is strong, but this simply isn’t the case.
Water walking isn’t weight-bearing because of the water’s buoyancy, which counteracts gravity. Your bones don’t get the same workout as land-based exercises but water provides resistance, which helps you build strength and it’s great for stretching and flexibility.
In this article, I’ll explain why.
In this post we'll cover:
Is Water Exercise the Best Way to Build Bone Density?
The Benefits of Weight-Bearing Exercises
Weight-bearing exercises are the way to go if you’re looking to increase your bone density. That means activities like jogging, running, walking, and jumping. These exercises are great because they put your muscles to work, and the impact of your feet on the ground helps your bones become stronger. Plus, you’re supporting your own body weight against gravity, so you get double the benefit!
What About Swimming?
Unfortunately, swimming isn’t as good for your bones as weight-bearing exercises. That’s because the gravity in water isn’t as strong, so your bones don’t get the same workout. The National Osteoporosis Society confirms this, so it’s best to stick to land-based activities if you’re looking to increase your bone density.
The Benefits of Water Exercise
But don’t worry, there are still plenty of benefits to be had from water exercises (specific water walking tips here)! Here are some of the perks:
- You get a great cardio workout without putting too much strain on your joints
- You can do a variety of exercises, from swimming to water aerobics
- The water provides resistance, which helps you build strength
- The water is also great for stretching and flexibility
- You can cool off after a hard workout
- It’s a fun way to exercise!
What’s the Deal with Weight-Bearing Exercise and Bone Health?
The Science Says
It’s no secret that lifting weights is the go-to for keeping your bones strong and healthy. But what if you don’t have access to a gym or just don’t feel like lifting? Well, turns out there’s another option: weight-bearing exercise (WBE). A recent study found that WBE can be just as effective as lifting weights for maintaining bone health in middle-aged and older adults.
What’s the Dose?
The study found that, to get the most out of WBE, you need to do it regularly and with some intensity. That means at least three times a week for 60 minutes at a moderate to vigorous intensity. So, if you’re looking to get your bones in shape, you’ll need to commit to a regular WBE routine.
What About the Results?
The results of the study showed that WBE can help reduce age-related bone loss in postmenopausal women, increase bone mineral density (BMD), and improve bone metabolism and muscle strength. So, if you’re looking for an alternative to lifting weights, WBE might be the way to go.
The Bottom Line
Weight-bearing exercise is a great way to keep your bones strong and healthy, especially if you don’t have access to a gym or just don’t feel like lifting. To get the most out of it, you’ll need to commit to a regular routine of at least three times a week for 60 minutes at a moderate to vigorous intensity. The results of the study showed that WBE can help reduce age-related bone loss, increase BMD, and improve bone metabolism and muscle strength. So, if you’re looking for an alternative to lifting weights, WBE might be the way to go.
Water Walking: A Low-Impact Exercise with Big Benefits
Why Water Walking?
Water walking is a great way to get fit without putting too much strain on your body. Here’s why:
- The extra resistance of water walking makes it a great way to challenge and strengthen your muscles.
- You’ll burn more calories, which can help with weight loss (here’s why water walking is a great workout for that).
- It’s a low-impact exercise, so it’s gentler on your bones and joints.
- It’s great for pregnant people, those recovering from an injury, seniors, and anyone new to exercise.
- It can raise your heart rate more than walking on land, giving your heart and lungs a good workout.
- It may help lower blood pressure, especially for those new to exercise.
- It can help improve balance and muscle function, even for those with spinal stenosis.
Making Water Walking Fun
Water walking doesn’t have to be a chore! Here are some tips to make it more enjoyable:
- Put on some upbeat music to get you moving.
- Find a friend to join you and make it a social activity.
- Change up your routine by trying different exercises in the water.
- Make it a game by challenging yourself to beat your own time.
- Reward yourself with a special treat after a good workout.
Can Water-Based Exercise Help Prevent Age-Related Bone Loss?
What is Age-Related Bone Loss?
Age-related bone loss is a common problem that affects many people as they get older. Bones become less dense and brittle as we age, making them more prone to fractures and other injuries. This can be a real problem for older adults, as it can make it difficult to do everyday activities like walking, climbing stairs, and even just getting out of bed.
What is Water-Based Exercise?
Water-based exercise (WBE) is a type of exercise that takes place in a pool or other body of water. It involves activities like swimming, water aerobics, and even just walking in the pool. WBE is often seen as a low-impact exercise, meaning it puts less stress on your joints and muscles than other types of exercise.
Can Water-Based Exercise Help Prevent Age-Related Bone Loss?
Recent research suggests that WBE may be beneficial for preventing age-related bone loss. Studies have found that WBE can help improve bone mineral density (BMD) in postmenopausal women, which is important for maintaining bone health. In fact, WBE was found to be just as effective as land-based exercise (LBE) in terms of improving BMD.
The benefits of WBE don’t stop there. WBE is also associated with lower risks of traumatic fracture and less stress on joints, making it a great option for people with physical limitations or chronic conditions like osteoarthritis.
The Bottom Line
Water-based exercise can be a great way to help prevent age-related bone loss. It’s low-impact, so it’s easier on your joints, and it can be just as effective as land-based exercise in terms of improving BMD. So if you’re looking for a way to stay active and keep your bones healthy, WBE might be the perfect fit for you.
Conclusion
Water walking your way to a daily dose of exercise is perfect without straining your joints. It just isn’t weight-bearing, that’s all.
I hope you’ve found this guide helpful in learning when it’s a great exercise for you, and when you might do better with a land routine.