How to Swim for Health

Swimming is the perfect exercise. It combines resistance and cardio training in a low impact environment that is easy on the joints. In addition, swimming has been shown to improve circulation, strengthen the heart and boost gaseous exchanges in the body. Anyone can improve their health by swimming.

Instructions

Difficulty: Moderate

1. Find a pool. Join the YMCA, check out local fitness clubs or look into high schools that have aquatic centers. This will come in handy in the winter months.
2. Sign up for lessons. If you're new to swimming, go to your local YMCA and sign up for a beginner's course. If you have a fear of water, check local sports centers or swimming clubs for aquaphobia classes. Such courses will allow you to overcome your fears through the gentle guidance of a professional.
3. Start off slowly. Swim 1 or 2 laps, taking quick 60-second breaks before continuing. Once you are able to perform several laps consistently, increase the time between breaks until you can perform a half hour session without rest.
4. Work on your breathing. Focus on inhaling as you lift your head from the water and exhaling while your head is submerged. This may take some time to get used to, but it will allow you to swim with greater endurance.
5. Vary your strokes. Learn several strokes (backstroke, breaststroke, butterfly and crawl) that target multiple areas of your body. A varied routine will improve your fitness gains while keeping the exercise fun.
6. Invest in equipment. Paddles, flippers, pull-buoys and floaters help your technique and provide increased resistance to your muscles while improving overall breathing and coordination.
7. Swim several times a week. Begin with 2 sessions a week for 20 minutes. Increase to 3 or 4 half-hour sessions a week once your body and endurance are ready.