Swimming is an exercise that burns calories, strengthens muscles and helps improve cardiovascular endurance. It’s also a fun and relaxing activity for people of all ages, especially those who remember jumping into the pool on hot summer days with friends or participating in swim team as kids. Swimming, along with water walking and water aerobics, is a low-impact exercise that can help you stay healthy, boost your mood and reduce the risk of chronic health problems like heart disease and diabetes.
When beginning swimming, it’s important to get comfortable in the water by learning how to float and tread water. It’s also helpful to find a stroke that works best for you, such as the front crawl or breaststroke. Depending on your skill level, you may also want to consider taking swimming lessons or joining a recreational swim league. Lastly, don’t forget to wear proper attire for swimming: sunscreen and a waterproof watch, for example.
Floating: The most basic swim skill is being able to float on your back in the water. Getting this down early is important as it will keep you safe in the water, prevent any panic and anxiety, and make moving through the water much easier. It is recommended that beginners work on floating in waist-deep water until they are able to do so without any assistance.
To float, lie on your back in the water with your head tilted slightly downward. Push down on your chest with your hands and forearms, and slowly rise up, using the propulsive force of your arms. You can use a kickboard to help you stay balanced, or you can simply swim with your legs, using them to move forward.
Treading Water: While it is easy to fall into the trap of thinking that treading water is boring and tedious, it’s a necessary part of becoming a more confident swimmer. Treading water is an effective exercise to improve balance, increase leg strength and increase your overall comfort in the water. The key is to do it in a rhythm that you are comfortable with and that isn’t too challenging or strenuous for your body.
As a former swimming instructor, I’ve taught students from as young as 6 months to as old as 80. It is never too late to learn how to swim and to continue doing so throughout your life! Swimming is a wonderful social, recreational and physical activity that will provide you with many benefits. The key is to be prepared: know the rules at the pool, listen to instructions from coaches and lifeguards, and always have a plan for getting out of a rip current if you’re caught in one. This is particularly important for those who spend a lot of time at the beach or lake, where rip currents are common. It’s also essential to know how to signal for help if you can’t escape from a rip current. A simple motion of the arm and a shout of “Help!” should be enough to get the attention of other swimmers nearby.