Water walking is a highly effective and low-impact exercise that can burn between approximately 214 to 840 calories per hour, depending on the intensity and the individual’s weight and effort level. It involves walking in water, typically waist-deep or chest-deep, where water resistance increases the effort required compared to walking on land.
Water Walking Calories Calculator
Here is a detailed overview covering all you need to know about calories burned during water walking:
What Is Water Walking?
Water walking is simply walking while submerged in water. The resistance of water—about 12 times denser than air—means your muscles work harder. The buoyancy reduces joint stress, making it an ideal exercise for people with arthritis, joint pain, injury recovery, or those looking for a gentler form of cardio.
How Many Calories Are Burned Water Walking?
The number of calories burned varies primarily based on:
- Your body weight
- Intensity of walking (effort and pace)
- Duration
For example, for a person weighing around 180 pounds (82 kg), calories burned in 60 minutes can range from:
| Activity Intensity | MET Value | Calories Burned per Hour |
|---|---|---|
| Water walking, light effort (slow) | 2.5 | ~214 |
| Water walking, moderate effort/pace | 4.5 | ~386 |
| Water walking, vigorous effort/brisk | 6.8 | ~583 |
| Water jogging | 9.8 | ~840 |
(MET = Metabolic Equivalent of Task—a unit expressing the energy cost of physical activities relative to resting).
Example for moderate pace:
Calories burned per minute = (4.5 MET × 81.65 kg × 3.5) ÷ 200 = 6.43 calories
For 60 minutes: 6.43 × 60 = ~386 calories.
Comparison to Other Exercises
- Water aerobics typically burns between 400 to 600 calories per hour depending on intensity, similar to moderate land aerobics or brisk walking.
- Water walking can burn more calories than casual walking on land, which generally burns between 210 to 360 calories per hour.
- Water walking is especially good at burning calories because water resistance increases the effort without high impact.
- Vigorous water walking or water jogging can rival calorie burns of running but with much less joint stress.
Benefits Beyond Calorie Burning
- Low impact: Water supports around 90% of body weight, reducing joint and muscle strain.
- Improved muscle strength: Moving against water builds muscle while engaging core and stabilizers.
- Cardiovascular fitness: Raises heart rate with lower risk of injury than land jogging.
- Accessibility: Suitable for all ages and fitness levels, including elderly and rehab patients.
Factors Influencing Calories Burned in Water Walking
- Water depth: Walking in deeper water increases resistance and calorie burn.
- Speed and effort: Brisk, vigorous walking or jogging burns more calories than slow walking.
- Body weight: Heavier individuals expend more energy for the same activity.
- Duration: Longer sessions increase total calories burned.
How to Maximize Calorie Burn
- Increase pace or effort without compromising form.
- Use water weights or resistance gloves for added intensity.
- Incorporate intervals of jogging or fast walking.
- Walk in deeper water if safely possible.
How to Calculate Your Calories Burned Water Walking
You can estimate calories burned with this formula:
Calories per minute = (MET × body weight in kg × 3.5) ÷ 200
Multiply by minutes exercised for total calories.
For example, a 70 kg person walking moderately (MET 4.5) for 30 minutes:
(4.5 × 70 × 3.5) ÷ 200 = 5.5 calories/min × 30 min = 165 calories burnt.
Overall, water walking offers a versatile, joint-friendly, and effective way to burn calories and improve cardiovascular and muscular fitness. The unique resistance of water demands more energy, producing calorie burn comparable to many land-based exercises but with less injury risk. Whether you're recovering from injury, looking for low-impact exercise, or just want to diversify your fitness routine, water walking is an excellent choice.
If you want to burn more calories, increasing the pace towards vigorous effort or water jogging can significantly boost burning up to around 840 calories per hour for a person weighing 180 pounds.