Aqua jogging

Is aqua jogging right for you?

Running in deep water with no impact on your joints. It is a moderate-intensity, low impact activity that you can do indoors, on your own or in a group. Expect to burn around 420 calories an hour, based on a 70 kg person.

Anyone can start. Expect to spend up to about £20 a month.

Why try aqua jogging

• Burns calories. At around 420 kcal an hour it can help with weight loss alongside a balanced diet.
• Improves fitness. It raises your heart rate and builds stamina.
• Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start aqua jogging

1. Borrow a float belt at your pool and jog in the deep end for 15 minutes.

2. Get the basics: float belt. Borrow or hire before you buy.

3. Keep the first few sessions short and easy, and aim for two or three a week.

4. Warm up for five minutes first, build up gradually and stop if anything hurts.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.