You step out for a daily walk, something you’ve done for years, and after twenty minutes your right knee starts to complain. The next day you try a gentle swim at the local pool, and that same knee barely whispers. You’re not imagining it. The difference comes down to how much weight your joints have to carry with each stride, and that’s a mechanical fact, not a matter of effort.
This article is for information only and does not replace medical advice. Always consult your GP before starting a new exercise programme, especially if you have a joint condition, a recent injury, or any other health concern.
In a meta-analysis of 20 clinical trials involving 756 people with osteoarthritis, aquatic exercise reduced pain by 0.61 points on a standard scale — more effective than land-based exercise alone.
-healthfitpublishing.com
For many adults with stiff or aching joints, swimming feels easier because water buoyancy supports up to 90 % of your body weight. That means your hips, knees, and spine are under far less load than when you walk. Walking is essential for bone strength, but if your joints are already grumbling, water can let you move without the same jarring impact.
Why This Matters
Joint surfaces are covered with cartilage, a smooth tissue that allows bones to glide. Every time you take a step on land, the force through your knee equals roughly 1.2 to 1.5 times your body weight. That repeated pounding can accelerate wear, especially if cartilage is already thinning. In water, the same movement places almost no compressive load on the joint. A 2024 study found that older adults who took part in a 28‑week aquatic exercise programme also showed greater improvements in cognitive function compared to those who did no water-based activity. That suggests water exercise doesn’t just spare your joints — it may also help keep your mind sharp.
There is also good evidence that regular swimming cuts your risk of falling. One Australian study tracked 1,700 men aged 70 and older and found that those who swam were 33 % less likely to have a fall than non‑swimmers. Balance and spatial awareness improve when you have to keep your body stable in moving water.
Getting Started Safely
If you haven’t been in a pool for a while, the main challenge is not fitness — it’s confidence. The water does the heavy lifting, but you need to know how to start without overdoing it.
Tell them you plan to swim or try water walking. If you have a heart condition, uncontrolled high blood pressure, or recent surgery, they may have specific advice about water temperature or exertion levels.
Walk from one end of the shallow pool to the other. Keep your feet flat on the floor. The water resistance will work your muscles without jarring your joints. Aim for 10 minutes, then build up gradually.
If you are puffing hard, slow down. Water exercise can feel deceptively easy because there is no impact, but it is still vigorous. The American Arthritis Foundation notes that aquatic exercise maintains an extremely low injury risk, but that doesn’t mean you should ignore warning signs.
Do not swim alone if you have a medical condition that could cause a sudden loss of consciousness, such as epilepsy or unstable heart rhythm. Always use a pool with a lifeguard or a family member present. Wet floors around the pool are also a slip hazard — use pool shoes or walk slowly.
To reduce stiffness before you get in, spend five minutes walking slowly in the shallow end. Gentle arm circles and marching on the spot can help warm up your shoulders and hips. The warm water (around 28–32 °C) relaxes muscles and improves blood flow.
For more on preparing your body for exercise, see our guide on why warming up matters more for joint health as you get older.
What Works and What to Look For
The term “low impact” gets thrown around loosely, but in practice it means the force on your joints is low enough that you can repeat the movement without aggravating pain. Swimming and water walking both qualify, but they are not identical.
Swimming laps uses your arms, legs, core, and breathing muscles all at once. The water provides 12 times more resistance than air, so every stroke is a gentle strength exercise. A 2025 systematic review found that aquatic exercise led to a 0.77‑point improvement in quality of life and a 0.34‑point reduction in joint dysfunction. Those are real numbers, but they come from consistent practice — not a single dip.
Water walking, on the other hand, is easier to pick up if you’re not confident swimming. You keep your head above water, you can control the pace, and you still get the buoyancy benefit. The downside is that water walking does little for bone density, because your skeleton is not bearing your full weight. Walking on land, even at a moderate pace, stimulates osteoblast activity that strengthens hip and spine bones. That is something swimming cannot replicate.
| Attribute | Swimming / Water Walking | Walking on Land |
|---|---|---|
| Joint impact | Very low (buoyancy supports most weight) | Moderate to high (full weight on joints) |
| Bone density effect | Minimal | Significant (especially hips and spine) |
| Cardiovascular benefit | High (water resistance increases effort) | Moderate to high (depends on pace) |
| Muscle strengthening | Full body, low‑impact resistance | Mainly lower body |
| Fall risk reduction | 33 % lower (Australian study, 1,700 men) | Helps balance but less than water |
If you are recovering from a joint injury or have arthritis, starting in the water and then gradually adding short walks on land can give you the best of both worlds. The key is to let your joints dictate the pace, not a schedule.
Water resistance is the same in all directions, so you can also do upper body moves like chest presses and arm pulls without needing any equipment. That makes it a truly full‑body workout even if you never lift a weight.
Options Worth Considering
If you decide to give swimming or water walking a proper try, a few simple items can make the experience more comfortable and safer. None of these are essential, but they can help if you are dealing with stiff knees, limited grip, or the worry of slipping.
Foam Swim Buoy
- Keeps your legs afloat so you can focus on upper body strokes without straining your hips or knees.
- Soft foam that does not chafe or dig in.
- Lightweight and easy to carry to the pool.
Note: It does not help with leg strengthening because your legs are not working. Use it only for the upper‑body part of your session, then put it aside and do some gentle kicking.
You can find a range of foam swim buoys on Amazon UK.
Aqua Jogging Belt
- Wraps around your waist and keeps you upright in deep water, allowing you to jog without touching the bottom.
- Reduces impact even further than walking in shallow water.
- Good for people who feel wobbly on their feet.
Note: Some belts deflate slowly – check the valve regularly. Also, deep‑water jogging can feel odd at first; try shallow water first.
Several types of aqua jogging belts are available on Amazon UK.
Narrowing It Down
The right choice depends on what your joints are telling you. If walking leaves you sore for the rest of the day, water‑based exercise is likely the better starting point. If your main worry is bone density, you cannot ignore land‑based walking entirely.
Try a simple test: walk for 15 minutes on a flat path. If your knee or hip aches more than 2 hours afterward, switch to a pool session the next day, and see how you feel. Repeat a few times. That will give you a clearer answer than any article.
| Scenario | Better Starting Point |
|---|---|
| Knee osteoarthritis, pain walking | Water walking or swimming |
| Osteoporosis risk (low bone density) | Walking on land (with GP guidance) |
| Recovering from hip replacement | Water‑based exercise (after physio clears you) |
| General fitness, no joint pain | Mix of both |
- Swimming and water walking spare your joints because water supports most of your weight — but they do not strengthen bones.
- Walking on land builds bone density, which swimming cannot, but it puts more stress on already sore joints.
- The most sensible approach is to start in the water if your joints are painful, then add short walks as your comfort improves.
Closing Thoughts
You know your body better than anyone else. If walking feels like a chore because of joint pain, a few sessions in the pool can be a genuine relief. If you can manage both, your bones and your joints will thank you. I still walk most days, but I have added a weekly swim, and it has made a real difference to how my knees feel. No single activity does everything, and that is fine. The goal is to keep moving in a way that feels sustainable, not perfect.
For more on staying active without hurting yourself, read our guide on low‑impact workouts that boost joint health and seniors and swimming – a full‑body workout guide.
References
These are the sources I used while writing this article. Each one is a genuine piece of research or guidance that helped shape the information above.
Health Fit Publishing covered the comparison between walking and swimming for joint safety, including the 90 % buoyancy figure and the fall‑risk reduction study. Read the full article here.
The American Arthritis Foundation looked at how water‑based exercise is changing arthritis care, including the 2025 systematic review showing pain reduction and quality‑of‑life improvements. Read the full article here.
Swim Design Space explained why swimming can feel easier over time, touching on buoyancy, rhythmic breathing, and neuromuscular adaptation. Read the full article here.
Cleveland Clinic provided a general overview of swimming’s joint‑friendly benefits and heart health advantages. Read the full article here.
