Is Treading Water Good Exercise? Yes, and Here’s Why
When you think of a water workout, your mind probably jumps straight to swimming laps. The breaststroke, the freestyle, the butterfly—these are the powerful, athletic movements we associate with getting a great workout in the pool.
But what about that other, more humble water activity? The one you do to stay afloat while chatting with a friend in the deep end.
I’m talking about treading water.
It’s something most of us learn as a basic survival skill, not as a form of exercise. But that leads to a really interesting question: is treading water good exercise?
The answer is a resounding yes. It’s not just a way to keep from sinking; it’s a surprisingly effective, low-impact, full-body workout that comes with a host of incredible benefits.
The Underestimated Power of Treading Water
The reason treading water is such a great workout is simple: you are constantly fighting against the resistance of the water just to stay in one place. Your body is in a vertical position, which means you don’t get the same buoyancy assistance as you do when you’re swimming horizontally.
You are actively pushing and pulling against the water with both your arms and your legs, engaging a huge number of muscles all at once. It’s a true full-body effort.
What Muscles Does Treading Water Work?
This is where the magic really happens. To tread water effectively, you are forced to use a combination of different muscle groups in a coordinated effort.
- Your Legs: This is the primary engine. Depending on the type of kick you use (like the eggbeater kick, flutter kick, or scissor kick), you’ll be working your quads, hamstrings, glutes, and hip flexors. The constant resistance of the water makes it a fantastic leg and glute workout.
- Your Core: To stay upright and stable in the water, you have to keep your core—your abs and lower back—constantly engaged. It’s an amazing workout for your core stability.
- Your Arms and Shoulders: Your arms are acting like propellers, using a sculling motion (sweeping your hands back and forth) to help keep your head above water. This works your forearms, biceps, triceps, and shoulders.
- Your Back and Chest: The broader movements of your arms and the need to maintain an upright posture also engage the muscles in your chest and upper back.
It’s one of the few exercises that truly works your entire body simultaneously.
The Major Benefits of Treading Water
So, beyond just working a lot of muscles, what are the specific benefits you can expect from adding this to your routine?
- Incredible Calorie Burn: You might be surprised by the number of calories burned treading water. While the exact number depends on your weight and the intensity of your effort, a 155-pound person can burn around 275 calories in just 30 minutes of treading water vigorously. That’s comparable to a brisk walk or a light jog, but without any of the impact.
- It’s Extremely Low-Impact: This is a huge benefit. The buoyancy of the water supports your body, which means there is virtually zero stress on your joints. It’s the perfect exercise for people with arthritis, joint pain, or anyone recovering from an injury.
- It’s a Great Cardio Workout: Keeping your body afloat requires a sustained effort that gets your heart rate up and improves your cardiovascular endurance.
- It Builds Muscle Endurance: Because you are performing the movement for an extended period, it’s fantastic for building muscular endurance—the ability of your muscles to sustain work over time.
How to Tread Water for Exercise: Turning it into a Workout
Okay, so you’re convinced. But how do you turn this from a casual float into a real workout? Here are a few ideas.
- Interval Training: This is a classic for a reason.
- Tread water at a moderate, comfortable pace for 2 minutes.
- Then, tread water as hard and as fast as you can for 30 seconds.
- Repeat this cycle for 15-20 minutes.
- Use Your Arms Only: Try treading water for 1-2 minutes at a time using only your arms, keeping your legs still. This is an incredible workout for your upper body.
- Use Your Legs Only: Cross your arms over your chest and try to tread water for 1-2 minutes using only your legs. This will really challenge your leg strength and kicking technique.
- Add Resistance: You can hold small water weights or dumbbells in your hands to increase the resistance for your upper body.
Conclusion
So, is treading water good exercise? Absolutely. It’s one of the most underrated, accessible, and effective full-body workouts you can do. It builds strength, boosts your cardiovascular health, and burns a significant number of calories, all while being incredibly gentle on your joints.
The next time you’re at the pool, don’t just swim laps. Head to the deep end and spend some time treading water. You might just discover your new favorite workout.
FAQ
Is treading water better than swimming for exercise?
Neither is definitively “better,” but they are different. Swimming is generally a more intense cardio workout and burns more calories, but treading water is a fantastic low-impact option for building full-body muscular endurance.
How long should I tread water to get a good workout?
A good goal for a beginner is to try for 10-15 minutes, breaking it up with rest periods as needed. As you get stronger, you can work your way up to 20-30 minutes of continuous or interval-based treading.
Can treading water help you lose belly fat?
While you can’t spot-reduce fat from one area, treading water is a great calorie-burning exercise that engages your core muscles. When combined with a healthy diet, it can contribute to overall fat loss, including around your midsection.
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