A swim is a fantastic full body exercise that can improve fitness, boost mood and help reduce the risk of chronic diseases such as heart disease, type 2 diabetes and stroke. In addition, swimming is low impact, so it can be a good option for people with joint problems such as arthritis. Regular swimmers are also eight times more likely to meet the recommended physical activity guidelines.
If you are considering swimming, it is important to set goals for yourself. It may be to achieve a certain level of competency in a particular stroke, mastering a few basic swim techniques or overcoming a fear of water. Having a goal to work towards will make swimming more enjoyable and help keep you motivated.
Swimming burns a lot of calories and works out almost all the major muscles in your body. It is also a great cardiovascular workout and improves your endurance and ability to exercise for longer. It’s also low impact, so it’s a fantastic option for those who suffer from joint problems or are recovering from injury or illness.
Inhaling through your mouth and exhaling through your nose helps to prevent over breathing, which can lead to dizziness in the water. This will allow you to swim faster and more efficiently.
Once you have mastered the basics, try adding a few other techniques to your swimming routine. Freestyle is a great calorie burner, as it targets your legs and back muscles. Butterfly is another calorie-burning stroke, and it also helps to strengthen your triceps and biceps. Breaststroke is a great technique for building core strength, and it can also target the lower back and chest.
If you are a beginner swimmer or are recovering from an injury, it is best to consult your health care provider before starting any new exercise program. A trained exercise physiologist or a physiotherapist who has special skills in hydrotherapy can guide and teach you to swim. This can be done one-on-one or in group hydrotherapy sessions.
Choosing a pool that is clean, safe and has life rings and buoys nearby will help you feel comfortable in the water. It is also a good idea to find out about pool safety rules and practice some of the basic swimstrokes with an instructor before going it alone.