Swimming is an ancient survival skill and modern sport, offering many health benefits, including strengthened cardiovascular strength and increased muscle tone. People of all ages and fitness levels benefit from regular swimming, whether it’s recreational or competitive. For children, learning to swim early can help them build self-confidence and improve their overall well-being.
Swimming uses most of the major muscle groups in your body, and provides a low-impact workout because water reduces your weight and thus the amount of pressure on joints. It also burns calories, and studies show that swimmers have a lower risk of chronic disease such as heart disease, diabetes and stroke.
There are a variety of swimming strokes, from the easy front crawl to the faster freestyle and breaststroke. Beginners should begin with the backstroke, which is one of the most beginner-friendly strokes and allows you to stay on top of the water.
While learning to swim, it’s important to remain safe by staying within the boundaries of a designated swimming area. It’s also a good idea to carry a waterproof phone and a life jacket with you while you are in the water.
It’s also important to know how to tread water and float, as this can save your life if you get into trouble in the water, or if you become exhausted while swimming. Floating on your back is usually easiest; if you’re having trouble, stay in waist-deep water and support yourself from your back until you can float on your own. Floating on your belly can be more difficult; stay in chest-deep water and use a bicycle motion with your legs to move through the water as you rotate with cupped hands.
Most public pools have designated lanes to separate swimmers; it’s important to swim in your lane to keep others safe and prevent pool accidents. When choosing your lane, consider the number of people in the pool and your comfort level in deep water; if you’re not comfortable in deeper waters, choose a shallower lane or stick to shallow water until you feel more confident.
Practicing the proper technique for each stroke can make your swimming more efficient and increase your speed. For example, it’s important to have proper breathing technique and avoid swimming with your head up (also known as the doggy paddle or granny breaststroke). This not only increases resistance but can cause a lot of strain on your neck and shoulders.
Aim to practice each stroke in the deepest part of the pool, and be sure to swim the full length of your lane. Also, keep in mind that swimming is a process; you won’t learn how to swim proficiently in just a few lessons. Be patient and schedule time for your swimming lessons on a regular basis.
Be kind to fellow swimmers and keep the conversation positive. While it’s natural to want to critique a friend’s technique, it can be inappropriate in a group setting, and is best left to private conversations with your coach or a close friend.