'Reverse Water Walking' Is A Joint-Friendly Way To Get Your Heart Rate Up

“Spanish squats” can help to relieve some of the knee pain associated with the movement, and “retro walking” can help to strengthen your legs with less joint stress, too. 

And you might already know that people with a variety of joint issues can benefit from “water walking,” or walking in either waist or chest-height water.

But for even better full-body benefits, the Arthritis Foundation writes, “reverse” water walking “engages more muscles, especially around the spine, quads and shins, while also boosting heart rate”. 

What is “reverse water walking”? 

It means walking backwards in water. 

Speaking to HuffPost UK previously, Dr Suzanne Wylie, GP and medical adviser for IQdoctor, said that walking backwards on land is “a useful exercise for balance, mobility and certain joint problems”.

This seems to be true of “reverse water walking”, as well. 

What are the benefits of “reverse water walking”?

One study found that, when compared to walking forwards on an underwater treadmill, participants who “water walked” backwards seemed to engage more muscles, had a higher heart rate, and generally exerted more energy.

And another showed that “walking backwards [in water] can be an effective therapeutic method for patients with chronic back pain” ― a result not seen in those who walked forward instead. 

Like “retro walking” on land, it may help with balance and stability, too.

How do I try “reverse water walking”? 

The Arthritis Foundation explained that you don’t need an underwater treadmill (which I had no idea existed ’til today) to reap the benefits. 

“Start on your toes, then push down on the balls of your feet and roll to the heels, moving opposite arm and leg while pushing water behind you with your hands,” they said. 

Because this is a more advanced move, they recommend people new to water walking to try a regular forward walk instead. 

In general, “The more submerged your body is, the lighter the load on your joints,” they added. 

For those with shoulder, arm, or upper back pain, the deep end may be a better bet. 

Stick to pool temperatures between about 28°C-32°C for a truly joint-soothing experience, the Arthritis Foundation ended: “in general, the slower the exercise movements, the warmer the water needs to be for most people”.