When you think of swimming, perhaps memories of summer splashing around in the pool with friends or your high school swim team float to the surface. Perhaps you’re a competitive swimmer or simply enjoy the challenge of getting better. Whatever your motivation, swimming offers an outstanding full-body workout that will strengthen all your major muscle groups and boost your cardiovascular health and endurance. It’s also a great form of relaxation and stress relief. And, as a low-impact exercise, swimming will help to keep your joints healthy and reduce your risk of injury.
Whether you are an experienced swimmer or just starting out, the most important thing is to find a safe environment to practise your strokes. Ideally, swimming in an area with lifeguards is best as it helps to minimise the risk of drowning. If you’re a beginner, be sure to wear appropriate swimwear and goggles for your face, and don’t venture too far from the side of the pool.
The first step in learning to swim is to get used to the water and to build up your confidence. This typically takes a month or so. Once you’re comfortable in the water, a second stage is to learn your basic strokes (front crawl, backstroke and breaststroke). This can take another month or so. Finally, you can begin to work on your freestyle skills (breaststroke and butterfly).
To become a competent swimmer, it’s essential to practice regularly. The more often you swim, the quicker you’ll develop your skills. Try to swim a few times a week and aim to do at least 30 minutes each session.
It’s also helpful to keep in mind that swimming is a social activity, so it’s important to be friendly and respectful of other swimmers. Some swimming etiquette tips include brushing your teeth before entering the water, avoiding fragrances and keeping nails trimmed so you don’t scratch others in the crowded lanes.
For those with a disability or impairment, swimming can be one of the most effective forms of exercise. Hydrotherapy, which involves exercising in a warm therapeutic pool, can be provided by a physiotherapist or exercise physiologist and can improve balance, coordination and strength.
Swimming can be a high-intensity workout that burns kilojoules, increases your heart rate and improves your capacity to exercise for longer. It’s also a great way to strengthen nearly all the major muscles in your body, while working your core for stability. And, as the buoyancy of the water reduces the pressure on your weight-bearing joints, swimming is a low-impact exercise that’s suitable for all ages and fitness levels.
So, whether you want to transform into a cardio king, turn data sgp back the clock or just relax on a secluded beach in the Bahamas, there’s no better way than to get into your cossie and hit the pool. But remember, if you’re new to swimming, it’s a good idea to have some lessons to accelerate your progress and keep you safe.