These two are low impact and excellent exercises recommended for all age groups. These exercises help in building strength, endurance, and fitness.

Water walking steps:

1.       Stand in waist deep water: Position yourself in waist-deep water, either in the shallow end of the pool or using a pool that has a shallow section. Make sure you have enough space to walk freely.

2.       Proper body alignment: Maintain proper body alignment by standing up straight with your shoulders relaxed and core engaged.

3.       Begin walking: Start walking forward in the water, just as you would on land. Walk at a comfortable pace and swing your arms back and forth to add extra movement.

4.       Walking variations: You can mix up your water walking routine by trying different variations, such as walking backward, walking sideways, or walking while lifting your knees higher.

Water running steps:

1.       Stand in waist deep or chest deep water: For water running, you can stand in waist-deep water for a less intense workout or in chest-deep water for a more challenging experience.

2.       Focus on body alignment: Just like in water walking, maintain proper body alignment with your shoulders relaxed and core engaged.

3.       Begin running: Start running in place in the water, lifting your knees high and pushing off the pool floor with each step. Imagine how you will run on land but with the added resistance of the water.

4.       Running variations: You can vary your water running routine by trying high knees, butt kicks or running with wide strides.

Image credit: Peter van der Sluijs, CC BY-SA 3.0 <https://creativecommons.org/licenses/by-sa/3.0>, via Wikimedia Commons