Full-Body Workout in Water for More Movement and Relaxation
Exercise is an essential part of Modern Mayr Medicine.
Nordic walking is particularly well suited, as it is a low-impact sport that is still highly effective. What many people may not know is that this form of exercise can also be practised in water.
Multiple Benefits
Gentle Fitness in Water
This water-based sport is known as Nordic Aqua Walking. Instead of poles, it uses special funnel-shaped handles that simulate the feeling of using walking poles. The movements are naturally slower, as the resistance of the water prevents a fast pace. The funnels – called Nordic Aqua Handles™ – can also be used for a variety of aquatic fitness exercises. They consist of two ergonomically shaped grips connected by plastic funnels. The handles come with hand straps similar to those found on traditional Nordic walking poles.
Full-Body Workout
Basic Technique of Nordic Aqua Walking
The basic technique is essentially the same as on land: the body leans slightly forward while keeping the upper body upright. The arms and legs move in diagonal opposition – the right leg moves forward with the left arm and vice versa – reflecting the body’s natural gait pattern. As the arm moves forward, the grip is slightly released so that it is held only between the thumb and index finger. Gentle music can help support the rhythm and encourage a slower pace. Ideally, the water should not be deeper than chest height.
Nordic Aqua Jogging
A special variation of this sport is Nordic Aqua Jogging, which is performed in deep water. As there is no contact with the pool floor, a flotation belt is required. This allows different running and cross-country skiing techniques to be performed in deep water.
Focus on relieving back and joint pain so that you can live a healthy and pain-free life.
Strength and Mobility in Water
The Benefits Speak for Themselves
- It is a moderate endurance, coordination, and mobility workout – especially for the upper body and arms.
- The correct diagonal technique can be practised in a particularly controlled way, as the resistance of the water naturally slows the pace.
- The core muscles are trained and strengthened effectively.
- The repetitive gripping movement that simulates pole use provides intensive strengthening of the forearm muscles, helping to prevent tendon attachment irritation (e.g. tennis elbow).
- The diagonal arm technique underwater offers gentle mobilisation for muscle tension.
- The buoyancy of the water reduces body weight, making exercise possible even for individuals with obesity or spinal disc issues.
- In rehabilitation following sports injuries, movement therapy can begin at a stage when the musculoskeletal system is not yet ready for “regular” training.
And most importantly: Nordic Aqua Walking is fun!
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About the author
Dr Peter R. Gartner
After studying medicine in Innsbruck and training as a general practitioner, Dr Gartner specialised in holistic medicine, nutritional medicine, acupuncture and hypnotherapy and has been practising diagnostics and therapy according to Dr F. X. Mayr with great success ever since. He is also a sought-after speaker at specialist conferences and has been sharing his knowledge on the Park Igls blog for many years.
