By Sara Evans, Aquatics Supervisor
The Clubs at Charles River Park
Swimming is a great, total body exercise for building strength in your muscles as well as your heart and lungs. Swimming is also a safe activity for anyone. Because you’re weightless in the water, there’s less wear on your joints and you don’t need to worry about tripping or losing feeling in your feet. Unless your healthcare provider says no, there’s no reason not to try swimming.
Swimming uses every muscle in your body, but especially your core. A strong core is needed to keep your head above water, and will help improve your posture in other activities like running or walking. Since the whole body is used to pull you through the water, swimming is a great time saver workout. Just 30 minutes in the pool is about the same as at 45-minute run on the treadmill. You can also adjust how hard you work by making small changes to your hand positions. For instance, keeping your hands flat adds resistance and challenge.
If you’re new to swimming, the first steps are learning to float and developing good breath control in the water. Most of all you’ll need to have confidence about swimming in the deep end. The best way to build confidence is through practice. I recommend beginners start with 15 minutes twice a week at either the beginning (warm up) or end (cool down) of your workout. Remember, swimming is much different than running so it’s best to take it easy to start so you don’t wear yourself out. As you get stronger, you can increase how long and how often you swim. Eventually you’ll be able to swim every day of the week if you want! Swimming is a life-long activity and there’s no risk of injury from overuse.
One last thought: There’s no one “right” way to swim. You’ll soon develop a style that works for you. Be comfortable with your stroke, even if it’s different from someone else’s. The best fit for you is whatever gets you to the other end of the pool and back.