Swimming is a remarkably effective workout because it combines three important types of exercise in one: aerobics, stretching, and strengthening. Everyone likes a bargain, and lap swimming is a good deal when it comes to exercise. Here’s how to get the most out of it.
Are you a good candidate for lap swimming?
Lap swimming might be not be doable if you have an underlying condition, such as heart disease or a seizure disorder, that puts you at risk for a life-threatening event in the water.
- You may also need to skip lap swimming if you’re not strong enough to climb in and out of the pool easily.
Some dos and don’ts for lap swimming
Warm up your muscles before diving into the pool
- Wear nonslip shoes or sandals when walking on the pool deck
- Apply sunscreen if you’re swimming outdoors
- Stay hydrated before and after a workout
- Stretch your muscles after
For the nonswimmers in the pool
Aquatic exercises – exercising in the shallow end of a pool, with a trainer leading a group through a set of exercises with special water weights or flotation devices
- Water walking – working against the resistance of the water is good for your muscles and bones
Start your lap swimming routine slowly
Ease into it. Focus on the amount of time you spend swimming, at first.
- Gradually increase the time each week, and note how many laps you can do within that time to measure your progress and increase your speed.
A big payoff
Lap swimming improves endurance and cardiovascular health, helps lower blood pressure, increases flexibility, boosts your balance, and reduces fall risk.
- It has a meditative quality that forces you to focus on movement and breathing, which in turn helps sharpen thinking and reduce stress.
