Swimming is a low-impact activity that’s easy on the joints, which makes it an excellent exercise for people with arthritis or other painful conditions. Plus, it’s been shown to boost cognition. But it’s important to learn how to swim properly. And if you’re new to swimming, you’ll want to work with a coach or at least one other swimmer who can help you navigate the water safely and efficiently.
It’s a good idea to find a pool that has lifeguards on duty, since there are some dangers associated with the sport. For example, you should never swim alone in an open body of water or in an unfamiliar lake or river. It’s also important to check water quality before jumping in. Even bodies of water that are considered safe can carry germs that make you sick or that can cause an infection if you get them in an open wound. The Centers for Disease Control and Prevention (CDC) offers a search tool that allows you to find out whether a body of water is being monitored, under an advisory or closed for public health reasons.
The first thing a beginner should learn is how to float on the surface of the water. To do this, the swimmer floats flat on the back with their head at the surface and kicks with their legs in a flutter motion. As they move, their arms are used to push themselves forward in the water, similar to the way dolphins use their tails. Then the swimmer rotates their head to breathe, bringing it above water level, before pushing back through the water with their hands.
Once they’re comfortable floating, swimmers can start working on basic strokes. Getting a feel for the water is essential, and to do this they should try a few laps of freestyle swimming. This is a common stroke in competition, as well as for many recreational swimmers. One lap is typically measured at 25 yards, although home pools can vary in size.
During a race, the swimmer will often warm up with a few reps of different strokes and drills, as well as some distance practice, depending on their event. This helps them get their bodies acclimated to the pace they’ll need on race day. It’s a good idea to follow a structured workout plan, such as the ones found in the MySwimPro app, which will help you build up to a full 1-mile swim over time.
The most important skill for a swimmer is staying calm and breathing correctly. Many beginners struggle with panicking in the water, which can lead to dangerous situations. It’s also a good idea to keep your arms straight as you move them, and avoid pulling and kicking at the same time. This will prevent your body from becoming too buoyant, which can make it hard to stay on top of the water and difficult to maintain your speed. If you have trouble maintaining your balance, consider using a pull buoy. These foam devices, placed between your thighs, can help you float and allow you to focus on your stroke.