Swimming is a fun and rewarding workout that’s good for your whole body. It’s a low-impact form of exercise that uses a variety of muscles, including your arms and legs, which means it’s ideal for anyone who wants to tone up or build strength while still getting a good cardio workout.
Unlike other forms of exercise, swimming is gentle on the joints and can help strengthen the entire body, especially if you have arthritis or another health condition. It also increases blood flow to the brain, enhancing cognition and memory.
If you’re new to swimming, it may take you a while to get comfortable in the water. That’s why it’s important to remain patient and schedule pool visits as often as possible, so you can build up your confidence and make progress in the pool.
Learn the basic strokes of swimming — front crawl, backstroke, sidestroke and butterfly—in the beginning to help prevent injury and teach you the basics of technique. Once you’re comfortable with these, you can incorporate drills into your workout to refine your form and improve your stroke, says Koleber.
The best way to get started is to find a pool near you that offers swim lessons. They’re available for adults and children, and can be done in group or private settings.
Before you start swimming, talk with your doctor if you have any health issues, like a heart or lung condition that could affect your ability to perform the activity safely. Your doctor will be able to recommend the right level of fitness for you and give you specific instructions on how to practice safe swimming, Gagne says.
It’s also a good idea to wear a swimsuit, which is designed to help you keep your core stable and reduce the risk of muscle cramps while in the water. It’s important to find a fit that’s comfortable and supports your body without being too tight, Koleber says.
Use regular breath exercises before submersion – Breathe in through your nose and out through your mouth. Try to hold pressure behind your nose, so you don’t have to breath out all the way.
If you’re a beginner, try training on dry land to prepare yourself for the water. This will allow you to practise your movements and strokes on a dry surface, and avoid sinking if you don’t get them right on the first try.
Practicing in the same location every time can be helpful for acclimatising to the water. It will make learning a lot easier as skills develop.
Aim for three to four swimming lessons per week – Consistent lessons will help your skills develop at a much faster rate than someone who only takes one or two sessions a week.
Be sure to let others know when you’re going to be in the water – Don’t swim alone or without an adult, and don’t swim in a lane where someone else is already in it. Be courteous to swimmers and don’t get in their way by flailing or moving too quickly, Koleber says.