GETTING STARTED
For an easy exercise plan,
just add water!

Swimming is an ideal activity for almost anyone who wants to get more exercise. It is a good overall workout that provides aerobic benefits (improving your heart and lung capacity). Because more than two-thirds of the body's muscles are used for swimming, it also improves the strength and flexibility of the muscles in your shoulders, arms, neck and legs. You won't need any special equipment - just a bathing suit and maybe some goggles - and you can swim year-round.

You will need to know how to swim at a reasonable skill level in order to achieve aerobic benefits. Even if you have some swimming experience it is always a good idea to take a refresher class, like Stroke Improvement, to start you in the right direction. If you are new to swimming, there are many adult learn-to-swim programs that can teach you the basics. Taking these classes will make it easier to get your feet wet and make swimming a regular part of your routine.

Another great thing about swimming is the risk of injury is low. Swimming is a gentle, fluid motion and the added support of the water is particularly good for people who are overweight, have bone or joint problems or find other forms of aerobic exercise too jarring. For people with asthma, swimming is often the most comfortable of all aerobic activities. Best of all, swimming is fun to do as a family or with friends.

TIPS FOR GETTING STARTED

• Choose a place where you will be able to swim on a regular basis, as then you will get to know the other patrons.
• Learn new strokes or have your stroke technique assessed by a qualified swim instructor.
• Use a flotation device to focus your exercise on arms or legs.
• Wear a bathing cap to prevent chlorine damage to your hair, and keep water out of your ears.
• Chart you swim progress - pick up a swimming progress chart at your pool.