Swimming is a fun, low-impact exercise that can be beneficial for people of all ages and abilities. It’s especially great for people with arthritis, back problems and other health conditions that can be aggravated by high-impact exercise. And it helps strengthen the heart and lungs, so it can reduce the risk of stroke, cardiovascular disease and type 2 diabetes. Plus, it’s a relaxing activity that can help relieve stress and promote sleep.
If you’re not a swimmer, it takes a bit of commitment to learn the strokes, but even beginners can reap many benefits from the sport. Start out by learning the basics, like how to float, and then work on improving your technique. To get the most out of swimming, aim for three to four 30-minute sessions per week, Gagne says.
Using a variety of different strokes gives your body a comprehensive workout, working all the major muscle groups. Each stroke has its own unique challenges, though. For example, the freestyle stroke requires a strong upper body while the butterfly stroke relies on precise timing and coordination.
When swimming, it’s important to breathe regularly. If you can, try to exhale every two strokes (or one arm cycle) to maximize your endurance. When you’re first starting out, you may want to limit your breathing to just when your head comes up for air, but it’s better to breathe regularly until you’re more proficient.
Another key is to keep your head down. This activates your larger back muscles in addition to the shoulder ones, which can give you more power. And it allows you to see the bottom of the pool, a crucial safety measure.
Lastly, make sure to roll your body from side to side over the course of each stroke cycle. This will prevent you from getting tired out by moving your shoulders too much. And it’ll also help you stay on top of the water instead of sinking beneath it.
Swimmers need to pay attention to the etiquette of the pool, which is important for everyone’s safety. Whether at a public pool, community center or private swim club, it’s essential to follow all rules and respect others. If you’re not sure what to do, ask a coach or pool attendant for guidance.
In the end, swimming can be a fun and social activity for all ages. It’s a great way to keep the family fit while having some quality bonding time. Just remember to check with your doctor before beginning any new exercise program.