Summary: I write about one of the best low impact exercises out there in this blog posts. Swimming is good for the body and good for the mind. Read this post to learn about the benefits and how to start your swimming routine.

Start your swimming routine

Swimming is one of my favorite sports. I not only find it an exercise that is physically demanding (in a good way!), but it also tires me out. After a good 45 minutes of swimming I am relaxed, I sleep better, and generally feel lighter and happier. I usually like to combine swimming with a hot bath, and sauna. This combo just clears my head and melts my stress away.

Swimming is a total body workout that combines low-impact strength and cardio exercise. It is suitable for all ages, and fitness levels. It is good for your heart, your muscles, helps to build your endurance and increases your flexibility. The distance and the speed is less relevant than the time you spend swimming. Remember, regular physical activity can help to reduce your risk of many ugly things such as heart disease, diabetes, high blood pressure and high cholesterol.

Swimming in groups

I like to swim alone but at my local pool I see that some people meet up at the same time every week and they swim together. I can understand how swimming in groups has an energizing, and inspiring effect. They certainly make the most of the group swim’s social aspect as well, because after their swim they sit in the sauna together and happily chat away. I also see that the more advanced swimmers support the newcomers. It is important to mention that swimming is not difficult to learn,  but it is not easy to do it well either. You need to master the proper technique from the beginning, otherwise you can hurt yourself, or wear yourself out quickly.

The main benefits of swimming:

  • Helps to build muscle and cardiovascular strength
  • Builds endurance
  • Relaxing at every pace
  • Suitable to be included in your weight loss program because you burn a lot of calories during swimming.
  • Easily can be suitable for people with back pain, injuries or previous medical issues (best to ask your doctor before you start thou)
  • It is one of the best exercises for overweight people because it alleviates stress and pressure on the leg joints and spine.


The most popular strokes:

Each of these strokes work with different muscles, so for an ideal, overall workout I suggest to change them around a bit, and do various strokes instead of always using the same one.

  • Freestyle: this is the basic stroke! You are facing downwards, on your belly, and kicking the water with your legs. You alternate straight arms while moving forward.
  • Breaststroke: This is what froggies do! Kids learnt to write hearts with their feet and arms under the water. You should do the same while  move your head under water and back out, but you can also swim with your head out of the water.
  • Backstroke: You are facing, up, laying on your back, while kicking with your feet, and rotating both arms. With this swimming style you need a bit more attention to your surrounding, so that you avoid hurting others, or bumping your head on the side of the pool when reaching the end of the lane.

Slow and fast lanes:

Just as on the highway, there is a hierarchy in the water as well. There are fast lanes and slower ones. Swim to enjoy your time in the water. If you are not comfortable, it isn’t fun, not talk about safety. Choose the lane that fits your skills, your speed, or even your mood for the day. If you are new to swimming, it is worth observing the lanes before you jump in the water.

What accessories need?

  • Goggles: choose a good quality pair, otherwise you will spend half of your time getting water out of your eyes, and the fun will be gone from the time you spend in the water. Here is one that I really like, but of course you can choose according to your requirements and budget (You can find prescription googles too).
  • Earplugs: this is one accessory to swimming that I cannot live without! I am always on the hunt for the best, newest earplugs on the market, and it makes a world of difference how I feel after my swim. I prefer to prevent the water going in to my ears instead of using ear drops to dry the ear canals afterwards.
  • Hats: don’t have your expectations too high! These hats are not really for keeping your hair intact, but rather keeping the water clean. So best not to have high hopes towards having a “gala hair” after your workout in the water. If you use silicone hats, I suggest to put a bit of baby powder on them after you cleaned and dried them. This method will help you to avoid the silicone bits sticking together, while you will be able to easier put it back on your head the next time.

Aqua Aerobic workouts

If you are not interested in swimming laps, but you enjoy spending time in the water, aqua aerobics might just be for you! Normally there is an instructor hopping around on the side of the pool and demonstrating what to do. The classes incorporate weight and aerobic movements for a good workout. The key is that the exercise is completed fully in the water. It is more gentle than on land, and your flexibility and balance is better supported too.

If you are looking for further support for your swims, you can also use fins for a good leg-focused workout. Your fins should be according to your shoe size, but if you can’t find the right one, it is best to choose a size bigger and wear your socks. Longer finds are suitable for beginners while shorter ones give extra speed (and no extra pressure) to your strokes. Hand paddles and leg boards are there to support your exercise too. Suitable not only for beginners to gain some composure and feel safer, but it is also useful for body part-focused exercises.

I’ve tried to share the basics of swimming in this post and my love for this sport. If you are thinking on starting a swimming routine, don’t think much more, but rather get stated. Build your routine and start with 2 or 3 shorter sessions a week, and build it up with time. If your stamina is not ready to battle long swims, make a small plan according to your goals and time availability. Set a few laps with a few minutes rest and repeat. Increase the number of laps or decrease the resting time as you develop your swimming confidence. There is no right or wrong just an awesome way to get fitter, healthier and happier!