Swimming is one of the best exercises for improving your overall health. It can help reduce the risk of many chronic diseases like heart disease, diabetes, and cancer and it is also a good exercise for women during pregnancy. It is also great for reducing the risk of musculoskeletal injuries in older adults.
Swimming has several benefits to the body and mind, including a reduction in stress, improved posture, and an increased sense of well-being. It can also reduce the risk of cardiovascular diseases and strokes, as well as improve blood pressure levels and increase bone density in post-menopausal women.
The most important thing about swimming is to use the correct technique, which can help you gain speed and endurance. Here are a few things to look out for when you’re starting out:
1. You’ll want to swim with straight arms, not bent ones. This is a good rule of thumb in any sport and it’s particularly crucial in swimming.
2. You’ll want to swim with your body as close to parallel with the water’s surface as possible, which will help you avoid a lot of drag.
3. You’ll want to avoid diving too short or too deep.
This is a common mistake that beginners make and can really hurt their stroke. If you’re diving short or deep, you’ll be wasting energy and losing speed.
4. You’ll want to focus on breathing underwater instead of lifting your head out of the water.
Breathing underwater is a very important skill to master, so it’s important to practice it before jumping into the pool. When you’re underwater, breathe in and out using your nose or mouth. You can also hold a towel under your face or keep an empty bottle in the pool to practice breathing underwater.
5. You’ll want to try floating on your back and stomach before attempting more advanced skills, such as dives or breaststroke.
6. You’ll want to keep your shoulders relaxed and on a downward angle so that your fingertips are 4 to 6 inches below the surface of the water.
7. You’ll want to use your legs and core to keep your body balanced in the water.
8. You’ll want to flutter kick with your legs as you get more comfortable.
9. You’ll want to practice turning from side to side during your stroke cycle.
You’ll want to practice this in all the different strokes you learn. It can be challenging at first but will help you gain speed and flexibility as you progress.
10. You’ll want to focus on using your arm as a lever during the downsweep phase of your stroke.
This is the most powerful part of your stroke and it can propel you forward. It’s especially important in breaststroke and butterfly, but it can be useful for any stroke.
The most common reason for an injury in swimming is poor technique and overuse of certain muscle groups. By educating yourself on proper technique and keeping track of the number of times your muscles are used, you can catch any issues early on and address them before they turn into an injury.