Swimming is a versatile activity that burns calories, supports weight loss, builds muscular strength and improves endurance. It has also been shown to reduce stress, cool the body in summer and improve overall cardiovascular health. It’s no wonder that this ancient practice has a long history as a recreational and competitive sport.
For beginners, it is important to learn the basics of swimming and focus on mastering technique and improving form. The best place to start is in the shallow end of a pool, where you can stand or hold on to the side and work on breathing techniques and kicking strokes. Depending on your comfort level and skill, you may then progress to holding on to a kickboard while working on arm strokes and coordinating them with kicking. You could even work on a backstroke or freestyle.
Once you’ve mastered the basic strokes, you can then concentrate on increasing the length of each swim. It’s important not to overdo it, however. As with most exercise, it is important to gradually build up your stamina and endurance.
While the benefits of swimming extend far beyond simply losing weight and becoming fitter, it can be particularly helpful for people with limited mobility, as it is a low-impact and easy-on-the-joints exercise that can help you regain your physical independence. It is also a great way to socialise with friends and family, whether through swimming classes or leisurely swims in the local pool.
Getting started
If you are new to swimming, it is important to be cautious and stay safe at all times. Avoid venturing into bodies of water that are deeper than you can safely swim, and always swim in pools with a lifeguard on duty. It is also a good idea to always have some sort of flotation device on hand in case you do experience an issue while swimming.
You can purchase flotation devices in many sporting goods stores, and they are often relatively inexpensive. A good pair of goggles is also essential, as they can be used to prevent water from getting in your eyes and reducing visibility in the water. If you’re nervous about putting your face in the water, it can help to wear a snorkel so that you can see while under the surface.
During the strokes, you will use a combination of your core muscles, hip flexors and shoulder and neck muscles to move your arms through the water and propel yourself forward. In addition, you will use your chest and back muscles, as well as your legs, feet and glutes.
The ability to perform a variety of different movements in the water can be beneficial in other activities, such as gymnastics and sports. Furthermore, the ability to maintain proper technique under pressure can help you excel in other areas of your life. Swimming also requires mental concentration, such as keeping count of laps or coordinating breathing, and can train your brain to be more disciplined in thinking.