What is the benefit of walking in shallow sea water?

Walking in shallow seawater is a truly natural treatment that benefits the entire circulation. Contact with saltwater stimulates drainage, combats swelling, and improves the appearance of capillaries. The water should reach your ankles or calves, and the walk should be done during the cooler hours of the day and always with a hat. 

Benefits

In 2024, Harvard University developed guidelines for water walking, listing its benefits.

•  Less load on the joints: the push of the water supports part of the body weight, making the movement gentler on the knees, hips and ankles. 
•  Strengthens legs and glutes: The water offers resistance to every step, so your muscles work harder than normal walking on the beach. 
• Stimulates the cardiovascular system: If you walk at a brisk pace, you can get a good workout aerobic.
• Increases energy expenditure: The resistance of the water makes walking more challenging than walking on dry land. 
• It can promote relaxation and well-being: The aquatic environment can make physical activity more pleasant and relaxing. 
• Trains balance and stability: you have to counteract the movement of the water and maintain your balance while walking.
• It is particularly interesting for mobility: Water allows for more fluid, lower-impact movements. 

The right height

The best height of sea water depends on the goal, but if we're talking about sea walking as an exercise , a good height is generally between the knee and waist.

• Ankles: very easy; the benefit of normal walking prevails, with little additional resistance.
• Mid-calf–knee: Excellent compromise for beginners; increases endurance without making walking too difficult.
• Mid-thigh–waist: most effective for training legs and glutes, because water offers much more resistance and supports weight more.
• Beyond Life: It becomes a decidedly more challenging exercise; it can be useful, but it's no longer a simple walk.

How long does it last

For a walk in shallow sea water , a good average duration is 20–30 minutes.

Indicatively:

• 10–15 minutes: Great time to start or if you are not used to this type of exercise.
• 20–30 minutes: ideal duration to obtain a good effect on legs, circulation and cardiovascular activity.
• 30–45 minutes: useful if you are already trained and can maintain a moderate intensity.
• Over 45–60 minutes: It's not necessarily better; it just increases fatigue, so it's not necessary to do it every day.

If the water reaches between your calf and knee , you can walk longer. If it reaches mid-thigh or near your waist , 20–30 minutes can already be a fairly intense workout.

How to walk in shallow sea water

Walking in shallow sea water is not difficult at all, but compared to dry land it requires a different technique which involves body posture, steps taken and arm movements.

1. Enter the water up to mid-calf or about knee-deep to start.
2. Keep the erect torso, gaze forward and shoulders relaxed.
3. Take steps a little shorter than normal.
4. Place the first one heel, then move on to the sole and tip of the foot.
5. Push the water back well with the foot and the leg: it is this resistance that makes the muscles work harder.
6. Move the arms naturally, as during a normal walk.
7. Maintain a pace that makes you breathe faster but without becoming short of breath.

Precautions to be taken

If you go for a walk in the shallow sea water, the most important precautions are these:

• Always check the sea before entering: Avoid very rough water, strong currents, or unfamiliar conditions.
• Be careful of the seabed: Potholes, rocks, stones, shells, and seaweed can cause you to lose your balance. It's best to proceed slowly, especially during the first few minutes.
• Don't go too far from the shore: stay at a depth from which you can easily return to shore.
• Avoid walking alone if the sea is rough or if you are unfamiliar with that stretch of coast.
• Protect yourself from the sun: Waterproof sunscreen, a hat when possible, and hydration. You can get sunburned even in the water.
• Pay attention to the temperature: If the water is cold, start gradually and stop if chills, numbness, or severe discomfort occurs.
• Used beach shoes if the seabed is rocky or may contain sea urchins.
• Don't force the pace: If you feel joint pain, cramps, dizziness, weakness, or excessive shortness of breath, get out of the water and rest.
• Finally, with waves, never assume the water is “shallow”: a hole or a wave can quickly change the depth.

Even in shallow water, the fundamental rule applies: the sea should never be challenged. 

Read also: 

• How to walk in summer
• What is water aerobics good for?
• When you can walk barefoot