Swimming is a wonderful exercise that strengthens nearly every muscle group in the body and provides a great cardiovascular workout. It is low-impact and does not put strain on the spine, hips or knees. In fact, it may even relieve pain from arthritis and fibromyalgia. Swimming also offers many health benefits, including lower blood pressure and better control of diabetes.
To enjoy the benefits of swimming safely, it is important to follow swimming etiquette. Swimming etiquette is based on common sense and respect for others. Following these etiquette rules can ensure that everyone at the pool or water park can participate safely and reap all the health and social benefits of this enjoyable sport.
1. Learn to float and practice different arm strokes.
If you are not comfortable being in the water, start by floating and doing a simple flutter kick. Then, gradually submerge your head in the water and splash it around your face to get used to having your face underwater. Once you feel more comfortable, try breathing in through your nose and out through your mouth. Then, take your time – it takes a while to adjust to the buoyancy of the water.
2. Swim within your lane.
Lane lines (sometimes referred to as “lane ropes” by old-timers) separate a section of the pool and reduce the likelihood of swimmers colliding with one another. If you are new to the pool, be sure to read the lane-marking rules for your specific program before you swim. If you don’t understand a rule, ask the coach or facility staff for help before using the pool. 3. Pay attention to the lane lines and other markings or indicators, such as backstroke flags, to avoid running into walls, the lane line or other swimmers. It is easy to become distracted while swimming and lose track of your position in the water, which can result in accidentally swimming into other swimmers or hitting equipment at the poolside.
4. Practice a variety of strokes to keep your workouts interesting.
While it is a good idea to focus on mastering the freestyle stroke, it can be fun to mix things up from time to time. Swimming a few laps of breaststroke on one day, a few more laps of breastroke on another and a few laps of backstroke on the next will give you a full-body workout while reducing muscle fatigue.
5. Get into a routine by making swimming part of your weekly schedule.
When you make swimming a regular activity, it is easier to stick with it and get the benefits. Plus, you will find that the more you swim, the faster and more comfortable you will become in the water. If you are not used to exercising regularly, it will take a few weeks for your body to get accustomed to the activity. Be patient, and don’t give up! The rewards will be worth it. In fact, research shows that people who regularly swim live longer than those who don’t.