In addition to being a great workout for your arms and legs, swimming helps strengthen your heart and lungs. It also gives you a better sense of balance, thanks to the gentle resistance provided by the water. But even with all these benefits, many people struggle to master the basic techniques.
Having the ability to swim can be a lifesaving skill, especially in an emergency. According to the Centers for Disease Control and Prevention, drowning is the second leading cause of injury-related death in children under 14. If you know how to swim, you can help keep yourself and your family safe.
For beginners, it’s a good idea to start off in shallow water or a pool. Then as your confidence increases, move on to deeper water such as a lake or ocean. However, even in the best conditions, a strong rip current can quickly pull you out of the water and carry you away from shore. If you get caught in one, it’s important to stay calm and use your fallback: floating on your back. This will allow you to float safely until the current subsides and you can swim again.
As you swim, remember to exhale fully after each stroke. This will reduce the buildup of carbon dioxide in your lungs, which can make you feel out of breath. It’s also helpful to breathe on alternate sides, rather than breathing on the same side each time. This can reduce the strain on your neck and shoulders.
It’s also important to work on your kicks, as this will save energy and make you a faster swimmer. For beginners, a simple flutter kick is the best way to get started. As you practice, you can gradually increase the speed and power of your kicks. The most powerful kicks are rotary, which use the muscles of your lower back and abs to propel you forward.
Lastly, try to focus on perfecting the catch and entry of each arm stroke. Trying to “catch” the water with your hand too high in the air causes turbulence and drag, and may lead to shoulder pain later on (a condition known as swimmer’s shoulder). Instead, think about sliding your hand into the water at a point about half the distance of your extended arm.
As your skills and endurance improve, aim to slowly shave off seconds on your time at each interval. However, it’s important to do this gradually so you don’t hurt yourself or overdo it. Start by recording your baseline times, then set small goals for yourself to achieve each week. The world’s top swimmers are meticulous about goal-setting, and often write down their targets for daily motivation.