Shake That Weight ^™ • 17th July 2013 • 13 years ago

Swimming for Beginners

Swimming is an excellent form of all-round exercise. It can tone the legs, arms and stomach and is ideal for anyone who wants to become more active, no matter what their age or ability.

It has been proven that regular swimming can reduce the risk of chronic illnesses like heart disease and type 2 diabetes. What’s more, it can help boost moods and will aid with weight loss.

It is never too late to learn to swim. Most pools will cater for a variety of abilities so what are you waiting for?

Burning Calories

Take a look at what a 60kg person will burn in 30 minutes:

• running (6mph): 300 calories
• tennis (singles): 240 calories
• swimming (slow crawl): 240 calories
• cycling (12-14mph): 240 calories
• aerobic dancing: 195 calories
• fast walking (4mph): 150 calories

Source: At least five a week, Department of Health, 2004

For those that are scared of the water there is no need to worry as beginners’ classes cater for this and help to help you build confidence in the water. All you need is swimwear and goggles to avoid your eyes stinging from the chlorine.

Recommended Activity Levels

It is recommended that young people do 60 minutes of physical activity every day. Adults should do 150 minutes of activity a week and older adults over the age of 60 should do the same. A 30-minute session of moderate or vigorous activity will count towards your weekly recommended activity.

However, any improvement on any activity that you currently do will make a huge difference. You will feel great and you will be well on your way to making changes to your lifestyle.

How Do I Stay Motivated?

Make It A Habit

Try to set aside times during your week and make swimming a permanent fixture in your diary. This could be during the weekends or before work. Consider an annual swimming pass to encourage you to go swimming more often and will even save you money.

Take the Children

Swimming is a great way of getting the family involved. Make it a family outing. Have fun together whilst getting fit.

Take a Friend

Taking a friend can really help you to swim regularly. You will both encourage the other to go and having a friend can help beginners who are not too keen on getting in the pool.

Mix It Up

Not only is the pool a great place to enjoy activity with family and friends but it can become a gym too. Aquafit classes and the like can introduce you to a whole new world of swimming and can even make it more fun.

Join a club

If you enjoy swimming and want to become more involved then consider joining a club. Here you will meet new friends so swimming can become a social activity for you, as well as a great way to stay active.

Photo Credit: hidden side CC