As well as being fun, swimming is a great way to keep fit and well and make friends.

Swimming is a healthy activity that you can continue for a lifetime.

Swimming is a low-impact activity that has many physical and mental health benefits.

Make sure you know how to swim and do so in a safe environment.

Health benefits of swimming

Swimming is a great workout because you need to move your whole body against the resistance of
the water.

Swimming is a good all-round activity because it:

keeps your heart rate up but takes some of the impact stress off your body

builds endurance, muscle strength and cardiovascular fitness

helps maintain a healthy weight, healthy heart and lungs

tones muscles and builds strength

provides an all-over body workout, as nearly all of your muscles are used during swimming.

Swimming improves cardiovascular health

Contributes to Better Sleep

Swimming is a good option for people with asthma

Swimming torches calories

improving coordination, balance and posture

providing good low-impact therapy for some injuries and conditions

providing a pleasant way to cool down on a hot day

DO’s and DON’Ts :

Don't leave children unattended/unsupervised around any water source. 

This includes swimming pools, open water (ocean, lake, etc.) anything that can hold water
up to an inch or more. If the mouth and nose can be covered, then supervise your child
around that water source. If in a large gathering, designate an adult to oversee the
swimming area when children are present. The best way to ensure that no one gets hurt is
to keep a close eye on your children at all times, no matter how old they are.

Walk, don't run on the pool deck.

Trips and falls happen all of the time and can result in a cut, scrap or a broken bone if you're not
careful. Pool decks can become slippery when water is present, and falling into the pool can
 present another challenge for staff and parents around. Carefully walk around the pool deck to
avoid any trips or falls.

Don't leave pool unsecure or unlocked when not in use. 

An unlocked gate or pool left open for anyone to get in is asking for trouble. Always doublecheck
locks and gates before closing down a pool whether that's a facility, home pool or blow up pool in
your backyard. Taking that extra step of securing your pool will keep accidents or a death from
happening.

stay hydrated. 

Keep a water bottle filled and close by when doing any sort of physical activity like swimming.
Staying hydrated will help in reducing heat related emergencies such as heat cramps, heat
exhaustion, and heat stroke. This will help keep the body regulated with temperature and keep the
body cooled down during those hot summer days.

Don't let the pool get dirty or have unbalanced chemicals. 

This can result in sickness if not kept up on regularly. A dirty pool is unsightly and isn't inviting to
guests or family members and can also become a hazard as to what is in the pool when children
are trying to swim. Checking the chemicals for chlorine and PH on a daily basis will keep your
guests safe from sickness and your water crystal clear.

Don't dive headfirst into a water source. 

Head and neck injuries can happen at a moment's notice and an emergency can ensue. Check the
pool deck to see if diving is allowed or ask a staff member before attempting to dive. Even if your
child is small always have them enter the water feet first.

Apply sunscreen and to reapply every two hours, or when exiting the water for a long period of time. If
you have time at home, apply sunscreen before putting on swim wear; this will allow you to take your time
and cover all of the exposed skin. Plus, when you get to the swimming pool, the kids don't have to wait
impatiently to get in—they can just enjoy the fun right away!

Swim with a companion. When children are still learning, they should always be within arm's reach of an
adult - even if they think they can swim on their own with floatation devices on. Floaties give parents a false
sense of security when it comes to the pool, and they should still be within arm's reach of their child at all
times. Along with children, adults shouldn't swim alone either. Accidents happen and swimming alone is
never a good idea. Have a buddy system in place while swimming so you can keep an eye on each other.

Don't horseplay in the pool. Chicken fights, wrestling moves or any sort of horseplay that could cause a
drowning or restrict the air to the lungs can be dangerous. Everyone wants to have fun but let's stay safe at
the same time.

If you see something in the pool say something immediately. Parents observing and watching over the
water might not know the difference between a towel at the bottom of the pool or a child at the bottom.
Drowning is usually silent and isn't what you would typically see in movies of someone screaming for help.
Always stay vigilant, know who is swimming and who is out of the pool and if you see anything at the
bottom of the pool always let an adult know so they can inspect and get it out quickly.
Proper gears or equipment needed in
swimming lesson

Swimsuit

A swimsuit is an item of clothing designed to be worn by people engaging in a water-based activity

or water sports, such as swimming. Different types may be worn by men, women, and children.
Fabrics are designed for minimal resistance through the water, they tend to last a long time,
and they resist fading even when used repeatedly in chlorinated pools. Comfort is the most
important quality in selecting a swimsuit. You're less likely to swim if you're uncomfortable in
your suit.

Goggles

Goggles protect your eyes from chlorine (and anything else that may be in the water), and
they help you keep your eyes open while you swim so that you can see where you're going.
You can even get prescription swim goggles if you wear glasses (check with your optician for
availability).

Bathing caps

Bathing caps can serve several purposes. Some pool managers will require individuals with
long hair to wear caps to keep hair from getting into the pool, and some people just like to
protect their hair from the chlorine in the water. You may also decide to wear a bathing cap to
cut down on resistance in the water.

Flotation devices and other equipment

There are a number of flotation devices and other equipment available to help you learn how
to swim, improve your swimming times if you start to get competitive, and add resistance to
your water workouts to build muscular strength and tone. Flotation devices help keep you
afloat so that you can slow down and work on your swim stroke without sinking or causing too
much fatigue, and they help with confidence for individuals who don't know how to swim.

Kickboards

Kickboards are devices made of foam or other materials that float, and they come in a variety
of shapes and sizes. The main purpose is for you to hold on and stay afloat while your legs do
all the work. It's good exercise for coordinating your kicking, and it gives your arms a rest.

Pull buoys

Like kickboards, pull buoys are flotation devices that come in a variety of shapes and sizes,
but unlike a kickboard, which gives the upper body a rest, pull buoys are placed between the
legs to keep the legs afloat without kicking so that you can work your upper body. Pull buoys
are excellent training devices for building upper-body strength, endurance, and
cardiorespiratory fitness. They can also help you work on your form because you can swim
slowly and deliberately without sinking.

Fins

Fins fit on your feet and add propulsion to your kicks (think of a duck's webfoot). They are
great training for your legs and will help you swim faster. They come in long fins for beginners
who want to work on their stroke and build up leg strength and ankle flexibility and short fins
to help you go faster without overworking your legs. Fins should fit snugly but not so tight that
they cut into your foot or cut off circulation. Wear socks with your fins if that feels more
comfortable.

Hand paddles

Hand paddles attach to your hands and add propulsion to your arm stroke because they
move more water. They can be a lot of work for the arms and shoulders because of the
resistance in the water, and for this reason, they are used in water aerobics classes to mimic
the resistance exercises that you do on land with dumbbells (for example, biceps curls).

Gloves

Gloves, like hand paddles, also add resistance for your arms, although they are smaller than
paddles and so the resistance is lighter. These might be a better choice than paddles if you're
just starting out with resistance exercises in the water.

Water dumbbells

Some manufacturers produce dumbbells made of foam for use in the water. They add
resistance like paddles or gloves, but you can release them quickly after a set and then grab
them again when you're ready. Water creates lots of resistance, and so water dumbbells will
make you stronger if you use them consistently.

Noodle

A noodle is a flexible, tube-shaped flotation device that you can wrap under your arms or
around your waist to keep you buoyant so that you can keep moving in the water (kids love to
play with them). The advantage of being able to keep moving is that you can work on your
stroke without fatigue and increase your strength and endurance.

Aqua jogger

Aqua jogger is a flotation device that you wear like a belt. Like a noodle, it permits you to keep
on moving without fatigue, so that you can work on your stroke as well as your strength and
aerobic fitness, but it's more heavy-duty than a noodle and will accommodate heavier people
and create more resistance. Aqua joggers also allow you to participate in water aerobic
classes and water running without having to know how to swim or break frequently.
Water treadmill

There are two types. One is a device that you install in your pool that works with a propeller to
create a current of water that you swim in place against. This type is a great training aid and
is also used for rehabilitation, but it is very expensive, depending on the model and whether
you have it installed when your pool is being built or in an existing pool. The other type is a
treadmill that is designed for use in water. You walk on it just like any land-based treadmill,
only there is less strain on your joints because of the water. This type of treadmill is frequently
used in rehabilitation.

SWIM STRETCH CORD

Swim stretch cords attach to the side of a pool and to your body so you can swim without
going anywhere, or they come with a drag belt (sort of like a mini-parachute) that catches
water as you swim and drag it behind you. Both are fine options for getting a great workout.