As the temperatures rise, a dip in the pool can provide the relief you need to get your body moving and stay healthy. But it’s not just a cool way to beat the heat—swimming is also a great exercise for athletes of all kinds, offering many benefits that can enhance your performance on the field or court.
In fact, some studies have shown that swimming—when combined with a healthy diet and no smoking—can add years to your life. That’s why athletes who take their sport seriously often incorporate it into their workout routines, alongside other activities such as running, lifting weights and playing other sports or games.
The first step to becoming a good swimmer is getting comfortable in the water. While it may seem scary to jump in and swat at the waves, it’s best to start out slowly. Begin by walking around the edge of the pool and adjusting to the resistance of the water. Then, move to the deep end of the pool and swim around in the water for a little bit until you feel more confident in the water.
Once you’re comfortable in the water, try to work on your technique and build up your endurance. While any amount of swimming is better than nothing, you’ll see the biggest benefits if you’re consistent. Find a time to swim each week and stick with it. This will help you stay committed and will prevent you from deciding to skip a swim session on a day when you don’t feel like going to the gym.
To increase your speed, focus on improving your arm stroke and making sure you’re not “fishtailing” from side to side when you’re in the water. You can practice this by taking a deep breath when you’re underwater and consciously pushing off the water with your legs to propel yourself forward. To avoid feeling out of breath, be sure to exhale on every third stroke (while your face is out of the water) and inhale on the other two.
If you have a medical condition that might be aggravated by vigorous aerobic exercise, check with your doctor before starting to make sure it’s safe for you to swim. Once you’re cleared to swim, be sure to wear a wristband while in the pool that indicates you have emergency medical services available, and always swim within sight of another person.
Swim drills can be a fun and easy way to improve your technique and make yourself a faster swimmer. Try kicking off the wall and flutter kicking to build leg strength, or swimming butterfly drills to strengthen your upper body and core. You can even tinker with different strokes to keep your workouts interesting; for example, breaststroke one day and freestyle the next.
For a real challenge, try competing in a local swim meet. This will put you in contact with other year-round swimmers and push you to increase the number of laps you’re able to complete each week. This will quickly lead to increased endurance, strength and stamina—and you’ll have a blast doing it!