Work out, cool down!
Swimming is an activity that might best be described as “one exercise fits all.” It can be practiced by almost anyone, no matter what your age, or whether you’re in top shape or recovering from an injury. That’s because water workouts don’t strain the muscles the way many land-based activities can. The water lifts your body, which reduces the chance of injury, and acts as resistance. Swimming also:
-
Provides aerobic benefits, which improves cardiovascular health.
-
Works all the major muscle groups.
-
Develops strength and endurance.
-
Improves posture.
-
Increases flexibility.
-
Can reduce tension and stress.
What to do in the water
Lap up the laps. Make your swim more fun by shaking it up a bit. Challenge yourself to add one more lap each time you swim. Vary slow laps with fast. Alternate strokes for variety.
Go for a walk. Walk across the shallow end, using a heel-toe step (rather than tip-toes). Once this becomes routine, walk in circles to make waves for added resistance.
Get aqua fit. Movement in water provides 12 times greater resistance than movement in air. An aquafit class provides a great all-over workout that gives you a refreshing change of pace from a traditional class. Or do some exercises on your own: hanging on to the side of the pool or a flutter board, kick until you’re tired; do “crunches”; do leg lifts and squats in the shallow end.
Just play. If swimming laps sounds like too much, you can just play around and still benefit from water’s resistance and buoyancy. Jump and splash — the important thing is to keep moving.
The gear
Noseplugs and goggles. If you are bothered by water getting in your nose or eyes, you might find it more comfortable to swim with these.
Shoes. Non-slip flip-flops will get you comfortably from the shower room to poolside. If you swim in a lake or the sea, lightweight swimming shoes will protect your feet from rocks and sand.
Water safety
-
Swimming is an exercise like any other — be sure to warm up slowly, and stretch once you’re done.
-
Never swim alone.
-
UV rays can penetrate the water, so if you swim outdoors, wear a waterproof sunscreen.
-
If swimming in open water, swim parallel to shore and be aware of currents, motor vehicles and other hazards.