Swimming is a great cardio exercise that’s gentle on your joints, but you can still work up a good sweat. It’s also great for older adults and those who suffer from joint problems, such as arthritis. In fact, swimming is often recommended as a low-impact exercise during rehabilitation from some kinds of injuries or surgery.
Swimming can be a great form of cross training, too. It works a variety of muscle groups and improves overall flexibility, which can be helpful for other sports and activities. If you want to get better at a particular stroke or just feel more comfortable in the water, start with some swimming lessons. Many people also find that working on strength training exercises, such as assisted pull-ups and squats, helps them to swim more effectively.
As you become more comfortable in the water, try to increase the number of laps you do per session. You’ll start to see improvements in your endurance, and you can even start to think about competing in local or regional competitions. Some of these are timed races that pit you against a number of other swimmers. Others are more like team events.
Regardless of your goals, it’s important to remember that swimming is a skill that takes time to master. Be patient and schedule regular practice sessions. Also, it’s a good idea to use a public pool that has a lifeguard on duty or take some in-person swimming lessons from a qualified instructor.
If you’re a beginner, focus on floating in the water and getting comfortable breathing as you move through the different strokes. It’s also important to keep in mind that your legs play an important role in keeping you afloat, so don’t neglect them. Start by standing in the shallow end of the pool, and then gradually move to a back float when you feel more confident.
In the meantime, you can use a kickboard to help with your balance and technique as you work on the different strokes. When you’re ready to compete, choose a swim meet that is appropriate for your age and abilities. Then, focus on nailing the correct technique for each stroke.
The planet is 71% water, so there are lots of great places to go swimming. The Hawaiian Islands are a top pick, thanks to their warm, clear waters and stunning beaches. If you’re feeling adventurous, consider tackling a bucket-list swim such as the 8.5-mile Pailolo Channel, which separates Molokai and Maui. This open-water challenge requires a lot of planning and stamina, but with the right amount of preparation, it’s well within reach for most swimmers.