Swimming for Fitness

Swimming works your whole body while the water takes your weight, which makes it one of the gentlest ways to build fitness. Front crawl, breaststroke and backstroke all count.

Getting started

• Start with a few lengths at an easy pace, resting at the wall as often as you need.
• Mix your strokes to rest different muscles.
• Aim for 20 to 30 minutes, adding lengths as you get fitter.
• If your technique holds you back, a few adult lessons make everything easier.

Benefits

Swimming trains your heart and lungs and works your shoulders, back and core, with your arms and legs pulling and kicking all the way.

The water supports you, so there’s almost no impact. That makes it a good choice if impact exercise is uncomfortable for you.

Tips

• Breathe out steadily under water, so you only need a quick breath in.
• Keep your body long and flat near the surface.
• Kick from your hips rather than your knees.
• Wear goggles. They make it much easier to keep your face in the water.

Variations

• Hold a float to work on your kick, or put a pull buoy between your legs to work your arms.
• Swim intervals: one fast length, one easy.
• Aqua aerobics classes are a good alternative.