Swimming is a full-body resistance exercise that strengthens nearly all of the body’s muscles, while toning them. As a low-impact activity, it also helps to ease stress on joints and bones. This makes it a great option for people recovering from injuries or wanting to get in shape without putting too much pressure on their bodies.
Swimming is also a fun, social and rewarding activity. It can be done with friends, family or even on a competitive level. Swimming can be done year-round, and is available at most gyms, pools and leisure centres. It is also possible to swim outside of pools, in lakes or rivers, although this can be more challenging and requires proper preparation and equipment.
Beginner swimmers should start off in shallow water, one meter deep at most, and progress to deeper waters as they grow more comfortable and proficient. When learning to swim, it is important to remember that the depth of the water does not change the technique necessary to stay afloat. In shallow water, the body should be kept close to the surface and in a streamlined position, while in deeper water, the body may need to move more quickly to gain speed and control.
The most common strokes are freestyle and breaststroke. Both of these strokes involve flutter kicking, with the legs being moved alternately from side to side, while the arms are used to propel the body forward. Freestyle is a very efficient stroke, and should be practised with the arm movements being completed with a complete arc, in order to generate maximum propulsion. It is also crucial that the head is kept close to the surface, and not raised, as this will cause the shoulders and torso to sink lower in the water.
A more advanced stroke is the butterfly, which involves the synchronized movement of the feet and hands. This is a challenging stroke to learn, but once it is mastered, it can help the swimmer to improve their overall efficiency.
It is important that beginners understand the basics of swimming before trying a more difficult stroke, such as the butterfly. It is also a good idea to practice the rotary motions of the legs first, and then to progress to the flutter kick. It is a good idea to swim in clean, well maintained pools with lifeguards on duty.
If you are not comfortable in water, or have a medical condition that may make it unsafe to exercise in the water, speak with your doctor before starting any exercise routine. They will be able to advise you on a safe exercise regimen that will help to achieve your goals.