Walking on and in the Water



by Axion23, Creative Commons

“Take courage, it is I; do not be afraid.” That’s what Jesus told his terrified disciples as He walked on the Sea of Galilee toward their boat as they struggled against strong wind and high waves. (Matthew 14:22-33) What made them so afraid was that they had mistaken Jesus for a  ghost  (a sign of doom in their superstitious day).

Jesus wanted to teach the disciples to believe in Him and to trust Him.  So,  when   Peter said “Lord, if it is You, command me to come to You on the water,”  Jesus said  “Come.” (v.   28 -29). Yes,  Peter  did walk on the water to Jesus, but the moment he took his eyes off of Jesus and looked at the threatening wind and waves, his fear returned and Peter started to sink.  Jesus grabbed Peter’s hand and said “You of little faith, why did you doubt?”  (v. 31) Peter’s  gap in trust (his doubt) manifested  itself as fear.

There were other times  Jesus  told people  “Do not fear.  Do not be afraid. Believe.”  (Mark 5:36, John 14:1) When you look around, what makes you afraid?  How  would  focusing  on Jesus  allay your fears?   Like Peter, you may have some faith.  Just as the father whose son was possessed by a spirit cried to Jesus  “I do believe;  help my unbelief!” (Mark 9:24), you and I can pray this too.

The second that Jesus and Peter got into the boat, the  wind stopped.  Jesus is in control.  Thrust out the doubt and fear by keeping your eyes focused on Jesus.  Now,  let’s  start walking in the water!

“…fixing our eyes on Jesus, the author and  perfecter   of faith...” (Hebrews 12:2)

Jog in place and pump arms. From Hydrofit.com.

Water Exercise Routine

Put on sunscreen and a hat (if you’re outdoors), set a bottle of water at the side of the pool, and you’re ready for a water workout!  The first thing to do is to find a comfortable depth:   between waist and shoulder level  is fine. (The deeper you are, the lower the impact on your knees.)  Warm up for five minutes (or longer):  Jog in place and pump your arms (right arm comes forward as left leg is lifted.) Keep jogging and bend and straighten your arms at your sides, and then do breast strokes with your arms. Now switch your legs to “fanny kicks.” (Kick your heels up behind you.) All this gets your blood circulating and warms your shoulders, elbows, hips and knees. Continue the warm-up  by  marching (again, pumping your arms), doing jumping jacks  (Yes, just like you did in gym class!) and some cross country skis. Here is how to cross country ski:  Take a step forward with your left foot.  Bring your right arm forward. (Glance down to make sure the opposite arm and leg are forward.) Then hop and switch legs and arms. Keep doing that and you are skiing! (See the accompanying photo.)

Cross Country Ski

Jogging,  marching,  doing  fanny kicks, jumping  jacks and skis are all basic moves you can build on. With all of these, keep your shoulders down away from your ears and try to keep your ears, shoulders and hips in one straight line (In other words, upright, not bent over!) Push your heels toward the bottom as your feet come down.  Make sure to breathe!
Once you are warmed up, there are several different ways you can make the workout more intense. In the water, making a workout harder requires an intentional  effort on your part. Pick any of the moves  described  above (jogs, marches, jacks, skis) and start traveling forward and backward, then side to side. You don’t have to travel all the way across the pool (especially if the pool  is crowded). You can take four or five steps forward, then four or five back, since it is the change in direction that will add to your effort. (Remember, the work comes from pushing against the water.)  For example, you could jog forward and back a few times, then switch to jumping jacks, then skis, moving  forward and back for a few minutes.
Next, pick one of the basic moves and do it faster while in place.  Now add travel forward and back at this faster pace.  Another way to work harder is to do big motions (for example, giant-size skis). Also, you  could add force to each move.  Try this:  Do a cross country ski but make your arms really push as they  swing  forward  and back. (Pretend you are moving your arms and legs through molasses!) Lastly, the most difficult level is to do these basic moves without touching the bottom (suspended). Here you will definitely  feel  that you are working!  Even if you can keep your feet off  the bottom for a few seconds, that is a start. You will build up your endurance!
Doing these moves with  equipment  is  another  technique for  making your workout more challenging.  I prefer gloves  because they create  resistance and are very  safe.  Foam barbells are another option, especially if you want to promote strength training for your muscles. However, I always advise caution with barbells because they can aggravate shoulder and back problems and many people have difficulty maintaining correct form while using them.  Gloves can be found on line at H20wear.com and barbells at  Hydrofit.com.  Noodles are inexpensive and you can straddle (ride) it while marching, skiing, etc. and have a no-impact workout. 

Gloves from H2OWear

If you are just beginning and these moves are too difficult or vigorous for you, walking in the water can be very beneficial. You should never exercise if it causes pain!  Take big strides with big arm motions, and walk forward, backward and sideways. Pace yourself and stop before you become exhausted. Always obtain a doctor’s permission before beginning any exercise program!
During the last few minutes before leaving the water,  slow down to allow your heart rate to return to normal.  Think about how good it feels to be in the water and enjoy the experience.  Extend each arm across your body and then bend one arm and lift your elbow toward the sky.  Open your arms wide at the surface and look over each shoulder.  Next, hold onto the side of the pool and lift your extended leg toward the surface of the water (to stretch the back of the leg). Then with that leg, bend your knee and point it toward the bottom (to stretch the front of your thigh). Last of all, stand with one foot forward and one foot back, with your back heel  pressed  toward the bottom to stretch your calf.  Repeat all with the other leg. (Stretching will be covered in future blog postings.)  If you carry a lot of weight on your body, exit the pool slowly as you transition to a gravity-dominated environment.

Once people come to the water for exercise, they usually become addicted.  I invite you to try this versatile and safe way to work out!  Bring a friend or family member and head for the pool!

Remember:  Always obtain permission from your doctor or health care provider before beginning any exercise program!