On the beach it can look like a harmless class for older people - but behind this water-based gym session sits a genuinely tough cardiovascular workout that can help reshape your figure.
When people think of exercise for weight loss, they typically picture running, the gym, or HIIT sessions. Meanwhile, along the edge of the sea or a lake, you’ll often see groups in wetsuits and swim caps apparently strolling through the water at an easy pace. That slow-looking movement is frequently mocked - yet specialists say it can do far more than expected for body weight, muscle tone and even cellulite.
Aquawalking and “sea marching”: what’s really going on
Depending on where you are, you may hear names such as coastal hiking, aquawalking or sea marching. The set-up is broadly the same: you walk briskly through the sea, a lake or a large open-water swimming lake, with the water level sitting somewhere between your navel and your armpits. Many groups work into small waves, and some sessions add paddles or gloves to increase water resistance.
The key advantage is buoyancy. In water, your body carries only a fraction of its normal weight, giving your knees, hips and back a break from the impact forces that can make jogging uncomfortable. At the same time, your muscles must push against the drag of the water - and that resistance is substantially greater than air resistance on land.
Aquawalking combines joint-friendly unloading with demanding muscle and endurance work - a blend many people only truly appreciate once the delayed-onset muscle soreness kicks in.
Because it is gentle on the joints, many classes are marketed specifically to older adults - which explains the “pensioners’ exercise” reputation. But anyone who has marched quickly for 45 minutes in hip-deep water will recognise it has very little to do with a leisurely beach stroll.
How many calories does walking through water burn?
Specialist swimming and water-sports schools often quote around 500–550 kilocalories per hour for brisk aquawalking in a person weighing roughly 70 kg. Your real-world burn will vary with pace, water depth, waves, body weight and current fitness.
What matters most is staying in the cardiovascular system’s endurance zone, typically 60–70% of your maximum heart rate. In that band, the body tends to rely more heavily on fat stores as fuel.
- Moderate pace: heart rate slightly raised; you can talk comfortably - predominantly carbohydrate use.
- Endurance zone: breathing quicker; you can still speak, but not chat freely - ideal for fat utilisation.
- Very high pace: you’re gasping; speaking is difficult - much higher carbohydrate use.
In water, the endurance zone while walking roughly corresponds to about 5–8 km/h. That may sound modest, but with current, waves and a higher waterline, it can feel surprisingly intense.
Many coaches suggest a simple structure: begin with 10–15 minutes of warm-up, for example by walking briskly along the shore or in shallower water. Then aim to hold a steady effort in the endurance zone for around 45 minutes. After this duration, the body tends to draw more strongly on fat reserves.
Why aquawalking can help the look of cellulite
One standout benefit of aquawalking is what it can do for connective tissue and skin. Water movement acts like a continuous massage on the legs and buttocks. At the same time, the cooler temperature stimulates circulation and challenges the blood vessels to adapt.
The combination of massage, cool water and muscle work can strengthen connective tissue - over time, cellulite dimpling often appears less pronounced.
Cellulite forms when small fat deposits press outward through weaker connective tissue. It is not a medical emergency, but it bothers many people. Aquawalking tackles it via three main mechanisms:
- Improved circulation: vessels repeatedly dilate and constrict due to temperature differences and movement.
- Gentle water pressure: hydrostatic pressure acts like natural compression and may reduce fluid retention.
- Targeted muscle building: stronger thighs and glutes can tighten the outline from within.
Many participants report that after a few weeks their legs feel less heavy, their skin feels firmer, and their silhouette looks more defined - even if the number on the scales barely changes. In other words, the body can change shape without dramatic weight loss.
Who benefits most from this water sport?
Aquawalking suits a surprisingly wide range of people - from complete beginners to athletes using it as a complementary training option.
| Group | Benefits |
|---|---|
| Fitness beginners | Low injury risk, easy to learn, no complicated movement patterns. |
| People with joint issues | Minimal impact; knees and hips are protected. |
| People who are overweight | Buoyancy reduces load, making endurance training feel more achievable. |
| Runners and gym-goers | Excellent cross-training; useful for recovery and extra calorie expenditure. |
| Older adults | Cardiovascular training with low fall risk; improves balance and strengthens muscles. |
Another advantage is the social set-up: training is usually done in groups, often with a coach or guide. That accountability boosts motivation and helps those who feel unsure in unfamiliar environments.
Getting started with aquawalking: step by step
If you want to try it, it’s best not to wander into unfamiliar open water alone. A coached session is safer - whether on the North Sea or Baltic Sea, at large inland lakes, or in coastal areas while on holiday.
The right kit
- Wetsuit or neoprene shorty, depending on water temperature
- Non-slip water shoes for shingle, stones and shells
- Close-fitting swim cap (or a hat in windy conditions)
- Optional gloves or paddles for extra resistance
Especially in open water, keep a close eye on safety and conditions: currents, strong waves, cold exposure and rapidly changing weather can all become hazards. For that reason, many organisers use clearly marked routes and fixed time slots.
Training frequency and pace
For visible changes in shape and general wellbeing, one to two sessions per week are enough at the start. Early on, 20–30 minutes in the water can be sufficient to let your body adapt to the unfamiliar resistance.
As you build capacity, increase to 45–60 minutes. Combine that with a reasonably balanced diet and you can create a solid calorie deficit without pushing your body too hard.
Technique tips that make the session more effective (and more comfortable)
Keeping good form helps you get more from the water resistance while staying relaxed through the shoulders and lower back. Aim for an upright posture, a lightly braced core, and a purposeful but controlled stride rather than overreaching with the legs. Use your arms naturally - or, if you’re wearing paddles or gloves, drive the arms a little more to recruit the upper body.
Breathing can also be your pace gauge: if you can’t speak at all, you’ve likely drifted above the endurance zone. If you can chat continuously, you may be going too gently to reach the fat-utilisation range described above.
How to combine aquawalking with other training
This water sport does not have to replace running, cycling or strength training. Many people use it as an add-on - for instance on days when joints feel tired, or when land-based running feels less appealing.
A sample week could look like this:
- Monday: 30 minutes easy run
- Wednesday: 45 minutes aquawalking in the endurance zone
- Friday: core and back strengthening exercises at home
- Sunday: 60-minute walk or a gentle bike ride
This blend trains muscles, the cardiovascular system and connective tissue without overloading any single area.
What beginners should know before their first class
A few questions come up repeatedly: Can you take part with heart problems? Do you need strong swimming ability? How cold is too cold? The general guidance is straightforward: if you have pre-existing medical conditions, discuss starting with your GP. Many rehabilitation clinics and orthopaedic specialists view water-based sports as a sensible option.
Being able to swim is a clear advantage because it increases confidence, but many sessions stay in shallow water where you can stand securely. Coaches usually brief participants in advance on route, water temperature and duration. If you feel the cold quickly, begin in warmer months and avoid starting on particularly windy days.
One more practical point, especially in sunny weather: even when you feel cool in the water, you can still burn. Consider water-resistant sunscreen on exposed skin, and drink enough fluids before and after the session.
Notably, many people who never enjoyed classic endurance training stick with walking in water for a long time. The mix of being outdoors, the group atmosphere, and the good post-workout body feeling can be far more motivating than staring at a wall on a treadmill in the gym.
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