Whether you’re swimming competitively or recreationally, there’s a lot to know about pools, strokes, competition and terminology. But if you’re willing to put in the work, you can enjoy one of the best workouts there is—with all of the health benefits that go along with it.
Swimming is a high-impact, low-impact exercise that can strengthen your core, lower your blood pressure, reduce your risk of heart disease and stroke, and help you manage your weight. It also helps build flexibility, increases bone density, and burns calories.
In addition to its physical benefits, it can also boost your mood and help you sleep better. And it’s a great social activity, with a sense of community that brings together people from all walks of life and different levels of fitness. It’s also a fun way to spend time with your family, friends, and children.
When it comes to swimming, the best way to see results is to swim frequently. Aim for three to four 30-minute sessions per week, preferably with a coach. If you’re just getting started, it’s a good idea to find a certified swimming instructor to teach you basic technique and help you develop a routine that will work for your schedule.
As you swim, be sure to follow the facility’s rules and listen for instructions from lifeguards and coaches. Never enter the pool if you’re ill. It’s also important to be prepared for your workout by bringing a towel, water bottle and any other gear you might need.
During competition, swimmers use a variety of tools to keep track of their progress and assist in monitoring the actions of other competitors. Pace clocks—digital displays or large, lighted numerals—are visible from every lane and display minute and second intervals of each set. Workouts are communicated to swimmers through printed sheets distributed in each lane, digital display boards (such as a lighted scoreboard), or by a coach with a loud voice or microphone.
Swimming is also used to rescue exhausted or non-swimmers, as well as for marine biology studies, such as Konrad Lorenz’s observation of geese in their natural habitat by swimming among them. In many areas, swimming is an integral part of the public safety and emergency response infrastructure, with lifeguards and volunteer lifesaving organizations employed at beaches and pools to provide assistance to those in difficulty.
Swimming is widely practiced throughout the world as a leisure activity and as a form of recreation, exercise, and sport. Archaeological evidence suggests that it may have been practiced as early as 2500 bce in Egypt, and it was later incorporated into the martial training of ancient Greece and Rome. It is a universally recognized form of physical fitness and has been cited in multiple medical journals as an effective cardiovascular and muscular conditioning exercise. It is the third most popular exercise in the United States, behind walking and running. Swimming is an integral component of the fitness industry, with a range of classes and coaches available to fit any schedule.