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How to Swim: Instructions and Tips for

Kids and Adults
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS —
Written by Kirsten Nunez on August 13, 2019
Breaststroke Butterfly Freestyle For beginners Tips to improve

Getting started Takeaway
There’s nothing like swimming on a hot summer day. However, swimming

is also a skill that can save your life. When you know how to swim, you
can safely enjoy water activities like kayaking and surfing.
Swimming is a great workout, too. It forces your body to work against

resistance, which strengthens your muscles, heart, and lungs.
The best way to learn how to swim is to take lessons. Let’s look at the
most commonly taught strokes and how to improve your technique.
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How to Swim Breaststroke | Nu�eld Health
The breaststroke cycle is often described as “pull, breathe, kick, glide.” To

remember the sequence, many swimmers recite this phrase in their head.
Take a look at the video above to get a visual for how it’s done.
To do it:
1. Float with your face in the water, your body straight and
horizontal. Stack your hands and keep your arms and legs
long.
2. Point your thumbs down. Press your hands out and back in a
circle, elbows high. Lift your head slightly and inhale.
3. Bring your hands together in front of your shoulders, thumbs

pointing up. Keep your elbows close to your body.
Simultaneously bend your knees, bringing your feet toward
your butt and pointing your feet outward.
4. Reach your arms forward. Kick out and back in a circle then
snap your feet together. Drop your head underwater and
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Keep your legs behind you instead of below you. By maintaining a

horizontal body position, you’ll minimize resistance and go faster.
How to do butterfly
The butterfly, or fly, is the most difficult stroke to learn. It’s a complex
stroke that requires precise timing and coordination.
Before trying the butterfly, learn the wave-like body movement first. This
is the core motion of the butterfly stroke. Once you’ve mastered this
move, you’re ready to incorporate the arm motions. Watch the video
above to see how it’s done.
To do it:
long.
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4. Kick and continue the body wave, sending your arms up and
across the water. Put your face in the water and follow with
your arms. Exhale. This completes one arm cycle.
5. Repeat. Breathe once every two or three cycles.
Pro tips
For a faster butterfly, avoid exaggerating the wave-like body

movements. Your hips should be near or at the surface, not above.
Moving your hips too high or low will slow you down.
Pointing your eyes and nose downward will also help you move
smoothly and quickly.
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How to Swim Front Crawl | Nu�eld Health
Freestyle, also called front crawl, involves a leg movement called the
flutter kick. It’s recommended to learn this technique before trying the full
stroke. Take a look at the video above to get a visual for this stroke.
To do it:
long.
2. To do the flutter kick, move one foot up and one foot down.
Alternate quickly, keeping your ankles loose and knees
slightly bent.
3. Reach your right hand 12 to 18 inches ahead, palm facing

down and in line with your shoulder.
4. Pull your right hand down and back, pointing your fingers
diagonally toward the bottom. Point your elbow upward.
5. As your right hand passes your thigh, rotate your hip and
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Pro tips
To speed up your freestyle, always reach forward before pulling

down. Your arm strokes should be long and relaxed, not short and
forceful.
Think of your nose as the center line. When you reach and pull, your
hand shouldn’t pass your nose. Align it with your shoulder to propel
forward.
Avoid looking too far down. This puts your shoulders underwater,
which adds resistance and slows you down.
Also, when you kick, don’t bend your knees too much. Kick from the
hips and keep your legs almost parallel to maintain speed and
balance.
For beginners
Beginner swimmers should work with a certified swim instructor. It’s the
best way to stay safe and learn the correct technique.
If you’re a beginner swimmer, never enter a pool alone. Always swim with
another person until you can float and swim on your own.
Here are basic swimming instructions for kids and adults:
Kids
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Teach your Kid to Swim with no stress
When teaching kids how to swim, the experience should be fun and
playful. It’s recommended to use songs, toys, and games.
You can also give different techniques fun names. For example, reaching
their arms straight ahead can be called “superhero.” See the video above
for a visual.
To teach your child how to swim, practice each step until they’re
comfortable with each phase:
Simple instructions
1. Enter the water together, holding their arms or hands to help
them stay afloat.
2. Hold your child under their armpits. Ask them to inhale,

reach out like a superhero, and blow bubbles for five
seconds underwater to practice exhaling.
3. Repeat and let go, allowing your child to float for five
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7. To inhale, have your child lift their head, take a breath, and
move their hands forward like a tiger.
Adults
It’s never too late to learn how to swim. With practice and professional
guidance, adults can master basic swimming techniques. See the video
above for some basics.
To start swimming as an adult:
Simple instructions
1. Stand up in a pool. Inhale deeply, place your face in the
water, and exhale for five seconds.
2. Repeat in starfish position, floating with your arms and legs

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5. Enter the water in a horizontal position, exhale, and flutter

kick for five seconds.
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Tips to improve
Regardless of your age or level, the following tips will help you get better
at swimming.
Work with a swim coach. A swim instructor can teach you proper
technique and increase your confidence in the water.
Do swimming drills. A swimming drill is an exercise that focuses on

a specific phase of a stroke. When done regularly, swimming drills
can help you perfect your strokes.
Breathe properly. Exhale whenever your head is underwater.

Holding your breath will make you feel winded and slow you down.
Take a video. To better understand your own form, have someone

film you as you swim. This is a great way to see how you can
improve.
Watch videos. Watching instructional videos allows you to see

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When you’re ready to take the plunge, look for a swim instructor in your
area. You can take private or group lessons. Some instructors teach at
public pools, while others teach at their home pool. Choose whatever is
most comfortable and convenient for you.
A swimming school is an excellent place to find swim instructors. You can

also look at:
rec centers
gyms
schools
public pools
Another option is to search for swim instructors online. Simply enter your
zip code on one of these sites to find a local instructor or class:
USA Swimming Foundation
United States Swim School Association
U.S. Masters Swimming
CoachUp
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The best way to learn is to get swim lessons. A certified swim instructor
can provide personalized guidance for your age and skill level. With
practice and patience, you’ll be swimming in no time.
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Last medically reviewed on August 13, 2019
 8 sources
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Benefits Get started Risks Safety Takeaway
Overview
You may have heard that experts recommend adults get 150 minutes of
moderate activity or 75 minutes of vigorous activity each week. Swimming
is an excellent way to work your entire body and cardiovascular system.
An hour of swimming burns almost as many calories as running, without
all the impact on your bones and joints.
Swimming is the fourth most  popular activity in the United States. But
why, exactly? There are a host of benefits you may gain from swimming
laps regularly. Read on to learn about the benefits of swimming and how
to incorporate swimming into your routine.
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Benefits
1. Works your whole body
One of the biggest benefits of swimming is that it truly works your entire
body, head to toe. Swimming:
increases your heart rate without stressing your body

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workout, including:
breaststroke
backstroke
sidestroke
butterfly
freestyle
Each focuses on different muscle groups, and the water provides a gentle
resistance. No matter what stroke you swim, you’re using most of your
muscle groups to move your body through the water.
2. Works your insides, too
While your muscles are getting a good workout, your cardiovascular

system is, too. Swimming makes your heart and lungs strong. Swimming is
so good for you that researchers share it may even reduce your risk of
death. Compared with inactive people, swimmers have about half the risk
of death  . Some other studies have shown that swimming may help
lower blood pressure  and control blood sugar  .
3. Is appropriate for people with injuries, arthritis, and other

conditions
Swimming can be a safe exercise option for people with:
arthritis
injury
disability
other issues that make high-impact exercises difficult
Swimming may even help reduce some of your pain or improve your
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between the two groups. So, swimming seems to have many of the same
benefits as frequently prescribed land exercises. If you want non-
swimming water activities, try these water excises for people with arthritis.
4. Good option for people with asthma
The humid environment of indoor pools makes swimming a great activity

for people with asthma. Not only that, but breathing exercises associated
with the sport, like holding your breath, may help  you expand your lung
capacity and gain control over your breathing.
Some studies suggest that swimming may increase your risk for asthma
because of the chemicals used to treat pools. Talk to your doctor about
the potential risks of swimming if you have asthma, and, if possible, look
for a pool that uses salt water instead of chlorine.
5. Beneficial for people with MS, too
People with multiple sclerosis (MS) may also find swimming beneficial.
Water makes the limbs buoyant, helping to support them during exercise.
Water also provides a gentle resistance.
In one study  , a 20-week swimming program resulted in significant

reduction of pain for people with MS. These people also showed
improvements with symptoms like fatigue, depression, and disability.
Learn more about water therapy for MS.
6. Torches calories
Swimming is an efficient way to burn calories. A 160-pound person burns

approximately 423 calories an hour while swimming laps at a low or
moderate pace. That same person may burn up to 715 calories an hour
swimming at a more vigorous pace. A 200-pound person doing the same
activities would burn between 528 and 892 calories an hour. A 240-
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7. Improves your sleep
Swimming may have the power to help you sleep better at night. In a
study  on older adults with insomnia, participants reported both a boost
in quality of life and sleep after engaging in regular aerobic exercise.
Nearly 50 percent  of older persons experience some level of insomnia,

so this is excellent news. The study focused on all types of aerobic
exercise, including the elliptical, Stairmaster, bicycle, pool, and exercise
videos.
Swimming is accessible to a wide range of people who deal with physical

issues that make other exercises, like running, less appealing. That can
make swimming a good choice for older adults looking to improve their
sleep.
8. Boosts your mood
Researchers  evaluated a small group of people with dementia, and saw

an improvement in mood after participating in a 12-week aquatic program.
Swimming and aquatic workouts aren’t just psychologically beneficial for
people with dementia. Exercise has been shown to boost mood in other
people, as well.
9. Helps manage stress
Researchers surveyed a group of swimmers immediately before and after

swimming at a YMCA in New Taipei City, Taiwan. Of the 101 people
surveyed, 44 reported being mildly depressed and feeling stress related
to fast-paced life. After swimming, the number of people who still
reported feeling stressed decreased to just eight.
While more research needs to be done in this area, the researchers

conclude that swimming is a potentially powerful way to relieve stress
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shown to alter the brain development in her offspring. It may even protect
babies against a type of neurological issue called hypoxia-ischemia, but
more research is needed. Aside from potential benefits to the child,
swimming is an activity that can be performed in all three trimesters.
Another study  shows no adverse effects of swimming in chlorinated

pools while pregnant. In fact, pregnant women who swam during their
early to mid-pregnancy had a lower risk of preterm labor and congenital
defects.
Keep in mind that while swimming is generally considered safe during

pregnancy, some women may have activity restrictions due to
complications in pregnancy. Talk to your doctor before starting any new
exercise programs during pregnancy, and if you have complications, ask
about activities that are safe.
11. Great for kids, too
Kids need a minimum of 60 minutes  of aerobic exercise each day. It

doesn’t need to feel like a chore either. Swimming is a fun activity and
doesn’t necessarily feel like formal working out.
Your child can do either structured swimming lessons or be part of a swim

team. Unstructured swim time is another solid option to get kids moving.
12. Affordable
Swimming may also be an affordable exercise option compared to some

others, like cycling. Many pools offer reasonable rates to join. Some
public schools and other centers offer swim hours for free, or for a sliding
scale according to your income.
If you’re still concerned about the costs of joining a pool, check with your
employer or your health insurance. Some offer reimbursements for joining
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water aerobics and aqua-jogging classes. You may want to make a list of
the facilities in your area that have a pool, and visit to see which one
works for your lifestyle and budget.
Prepare your muscles
From there, start slow. You may even want to start your journey in the
gym with strength training that works your muscles before you hit the
water. Try moves like assisted or unassisted pull-ups, up to double-digit
reps. Squats and deadlifts of your bodyweight or overhead presses of half
your bodyweight are also good practice. If you’re having trouble, consider
asking a personal trainer for help with form.
Swim lessons
People totally new to swimming may benefit from taking swimming

lessons, which are offered in private or group settings. In lessons, you’ll
learn different strokes, breathing techniques, and other handy tips for
getting the most from your workout.
To find adult swimming lessons near you, try checking the U.S. Masters
Swimming database by your ZIP code.
Follow the pool rules
Once you’re in the water, be sure to observe pool etiquette. There are
often slow, medium, and fast lanes. Ask the lifeguard which lane is which
to find your right pace.
If you need to pass someone in front of you, do so on the left-hand side.

When entering and exiting the pool, try to avoid actions that would
creates waves or otherwise interfere with other swimmers, like jumping.
You may also want to keep your nails and fingernails trimmed to avoid
accidentally scratching other swimmers.
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Risks
Swimming is safe for most people. As with any workout, there are certain
risks associated with swimming. If you’re injured or have certain medical
conditions, be sure to check with your doctor before swimming laps. In
general, it’s a good idea to check in with your doctor whenever you start a
new exercise program.
People with skin conditions like psoriasis, for example, may get more
irritated in the chlorinated pool water. Your doctor is your best resource
for guidelines unique to your health.
Swimming safety
The following swim safety tips can help reduce your risk from swimming:
Swim in areas that are designated for swimming, like pools and
roped off sections of lakes and other bodies of water. If possible,
swim in areas that are supervised by lifeguards.
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protect your skin. You may also want to avoid swimming between
the hours of 10 a.m. and 4 p.m. when the sun is highest in the sky.
Learn more about choosing sunscreen.
Don’t forget to drink water, even if you aren’t thirsty. You may feel
cool from the water, but you can get dehydrated while swimming.
Drink plenty of water and avoid drinks with alcohol or caffeine in
them.
Children should always be supervised when near water. Never let

children swim alone to avoid the risk of drowning.
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Takeaway
If you’re just getting started with an exercise program or if you’re looking
to try something new, jump in the pool. Swimming has a host of benefits
for your mind, body, and soul.
Once you get the basics down, try swimming laps for 20 to 40 minutes at
a pace that keeps your heart rate elevated. Don’t forget to drink plenty of
water and take breaks as necessary. Most of all, have fun!
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Last medically reviewed on September 1, 2017
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The Best Exercise in the World Is

Something You've Been Doing Since You
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When it comes exercise, there’s an exercise more effective than weight

training and running that you’re probably forgetting about — unless it’s
the Olympics. Yes, we’re talking about that sport. The activity Michael
Phelps has his name stamped on is actually the best exercise anyone can
start.
Lap swims — done in a pool with designated lanes, if possible — is what

we’re talking about. Swimming back and forth is nothing like being on the
repetitive “dreadmill.” It’s more fun, carries a lot smaller chance of injury,
and is essentially a life skill.
Plus, it’s the perfect way to cool off in the summer heat or get in an
effective indoor workout during the snowy winter months.
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workout
“You can get any type of cardio workout that you need in the pool and
have little or no impact on your joints,” explains Ian Rose, director of
aquatics at East Bank Club in Chicago.
“If you have a good technique in your swim stroke, you can safely perform
all of the cardio that any goal requires without doing damage to your
body,” he explains. “Other exercises come with a list of potential long-
term negative effects.”
The low-impact nature of the sport is one reason many athletes actually
turn to swimming — or aqua jogging — when recovering from a running or
cycling injury. Because of the effectiveness of the workout, athletes
actually don’t miss out on any strength or endurance work they’d be
getting in other sports.
“Swimming fires up more of your body’s major muscle groups than other
forms of cardio exercise,” adds Natasha Van Der Merwe, director of
triathlon at Austin Aquatics and Sports Academy in Austin, Texas.
“Swimming not only engages your legs, but also recruits your upper body
and core, especially your lats — the muscles of your middle back — and
triceps,” she explains. Certain movements like dolphin kicks, flutter kicks,
and more can help strengthen your core.
And your lungs also really benefit from this sport. In fact, a 2016 study
notes that swimmers tend to have stronger lungs than other athletes.
But just because the sport benefits your lungs the most doesn’t mean it
comes without warnings.
Another study cautioned that competitive swimmers who train indoors in

chlorinated pools do risk lung changes that mirror the lungs of people
with mild asthma. You can avoid these airway changes by training in
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Should you wish, you can get more gear, like fins and a kickboard. They
aren’t completely necessary, but serve as a training aid — especially as
you learn proper form and technique.
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Try this beginner workout in the pool

If you’re looking to start swimming on your own, Van Der Merwe has
provided a workout she regularly gives to beginners. She encourages
swimming a short distance with a short rest to keep focus on technique in
this simple workout.
The workout: Swim 20 x 50 yards (30-second rest between

each)
Divide the 50 yards by focusing on four exercises each time or until you
feel you have grasped the technique or focus before moving on to the
next.
The number of calories you burn during a swim depends on how intense
your workout is and how long you’re swimming for.
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Step up your swim routines with intention

If you learned to swim as a kid or missed out on swimming lessons at an
early age, working with a coach or swim group can be a great way to
learn proper breathing and stroke techniques.
The freestyle stroke — demonstrated here by Van Der Merwe’s colleague

at Austin Aquatics and Sports Academy, Missy Kuck — is the most
common and best for beginners. You can also watch the video below.
Once you master that, a coach can teach you many other options to get
you back and forth across the pool.
However, swimming is more than proper technique. Mapping out the

purpose of each workout is just as important. Treat swim training as you
would any other sport and go into each workout with a specific goal in
mind.
This can be hard for beginners to do on their own, so Rose adds that this
is where having a coach is beneficial. They can help all levels of
swimmers build workouts to meet a specific goal and help you track
progress along the way.
“There are very few cases where a swimmer would not benefit from
working with a coach or swimming with a group,” Rose assures.
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ashleylauretta.com and on Twitter.
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Last medically reviewed on August 16, 2017
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How to Swim to Lose Weight and Tone

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When some people decide to lose weight, the first thing they do is get —
or renew — their gym membership. But you don’t have to hit the gym to
transform your body.
As a matter of fact, you might have better results with activities you enjoy,
like swimming.
Swimming isn’t only a great way to cool off on a hot day, it’s also one of
the best ways to lose weight, according to Franklin Antoian, personal
trainer and founder of the online personal training website, iBodyFit.com.
“You can lose the same amount of weight swimming as you could by
running, but you can do so without the impact, which is great for people
with injuries or painful joints,” he says.
So, how can you swim to lose weight? Read on for a few tips and tricks.
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10 tips for swimming to lose weight

Whether you’re swimming to lose belly fat, increase muscle tone, or just
change up your workout, here’s how to get the best results.
1. Swim in the morning before eating
A morning swim isn’t feasible for everyone, but it’s worth a try if you can
access a pool before work.
“Waking up in the morning and going for your swim will leave your body
in a fasted state ready to utilize those fat stores as energy,” explains Nick
Rizzo, a trainer and fitness director at RunRepeat.com, an athletic shoe
review site. “Swimming isn’t only a great form of cardio, but it’s a full-body
workout as well, so you can expect some great results.”
2. Swim harder and faster
Swimming burns a lot of calories when you’re just starting out. But as your
swimming skills improve and you become more efficient, your heart rate
doesn’t increase as much, warns Paul Johnson, founder of
CompleteTri.com, a website providing guidance, tips, and gear reviews
for swimmers, triathletes, and fitness enthusiasts.
The solution, according to Johnson, is to swim harder and faster to keep

your heart rate up.
Wear a waterproof fitness tracker to monitor your heart rate while

swimming. Your target heart rate during a moderate-intensity workout
should be about 50 to 70 percent of your maximum heart rate.
You can calculate your maximum heart rate by subtracting your age from
220.
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4. Switch up your swim routine
If you swim at the same speed and use the same technique over and over
again, your body may eventually hit a plateau.
Stepping outside your comfort zone and modifying your routine is an

excellent way to utilize different muscle groups, helping to maximize your
results.
5. Swim four to five days a week
To lose weight, the more physically active you are, the better. This applies
whether you’re jogging, walking, using cardio equipment, or swimming.
The frequency of swimming for weight loss is the same as other

cardiovascular exercises, so aim for four to five days a week for the best
results, according to Jamie Hickey, a certified personal trainer and
nutritionist with Truism Fitness.
6. Start slow
Start with 15 to 20 minute swims every other day, and then gradually
increase to 30 minute swims five days a week, as your body allows. If you
start a new swimming routine at too high an intensity, muscle soreness
and fatigue could cause you to give up.
7. Alternate swimming with water aerobics
You don’t have to swim every day to see results. Take a water aerobics
class on your off days. This is an excellent low-stress exercise to keep
moving on active recovery days.
8. Swim with a float or pool noodle
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If you’re swimming to lose weight and tone up, do a few bicep curls with
water dumbbells in between laps. The water creates resistance, which
can help build strength and endurance.
10. Adjust your diet
With any weight loss program, you must burn more calories than you take
in, swimming is no exception.
“If your aim is to lose a few pounds, you still need to make adjustments to
your diet,” mentions Keith McNiven, founder of the personal training
company Right Path Fitness.
“And be careful. Swimming takes a lot of energy, so you’ll need to refuel

with food. Also, the cold water can cause your appetite to increase
substantially after a session.”
If you’re feeling hungrier, McNiven recommends adding more vegetables

to your plate, grabbing a protein shake, and staying away from snacking.
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Swimming strokes to help you lose weight

Keep in mind that different swim strokes can result in a greater calorie
burn, depending on the muscles being worked. So experiment with
various routines to keep your muscles and body guessing.
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He recommends sprint interval training, which consists of sprints for 30

seconds, followed by four minutes of rest.
This can be full on rest, or you can continue to swim at an intensity of 1

out of 10, repeating four to eight times, he says. “It doesn’t sound like
much but remember, you were going 100 percent during those entire 30
seconds. It is demanding to say the least, but effective. You can switch
between different swimming styles or strokes, or keep it pretty
straightforward.”
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A common myth about swimming

Many children were taught not to swim until 30 to 60 minutes after eating.
It was thought that some blood would divert to the stomach after eating to
aid with digestion, and in turn, divert blood away from the arms and legs.
Some believed that blood leaving the limbs would cause arms and legs to
tire easily, increasing the risk of drowning.
But while a common belief, there doesn’t appear to be any scientific basis
for this recommendation.
Some people may develop stomach cramps after swimming on a full

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It’s a great workout for losing weight, increasing muscle tone, and
strengthening your heart.
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Last medically reviewed on May 29, 2019
 4 sources
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Improves cognitive functioning Can reduce risk of drowning

Improves confidence Increases quality time Builds muscle
Improves coordination Improves sleep Improves appetite
Safety tips Takeaway
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Get your baby swimming

When your baby isn’t old enough to walk, it may seem silly to take them to
the pool. But there can be so many benefits to splashing around and
gliding through the water.
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parents keep their babies from chlorinated pools or lakes until they’re
about 6 months old.
But you don’t want to wait too long to introduce your baby to the pool.
Children who don’t get their feet wet until later tend to be more fearful
and negative about swimming. Younger children are also usually less
resistant to floating on their backs, a skill that even some babies can
learn!
Here’s the lowdown on the potential benefits of infant swim time.
1. Swimming may improve cognitive functioning

Bilateral cross-patterning movements, which use both sides of the body to
carry out an action, help your baby’s brain grow.
Cross-patterning movements build neurons throughout the brain, but

especially in the corpus callosum. This facilitates communication,
feedback, and modulation from one side of the brain to another. Down
the road, this may improve:
reading skills
language development
academic learning
spatial awareness
When swimming, your baby moves their arms while kicking their legs. And
they’re doing these actions in water, which means their brain is
registering the tactile sensation of water plus its resistance. Swimming is
also a unique social experience, which furthers its brain-boosting power.
A four-year study of more than 7,000 children by the Griffith University in

Australia suggested children who swim have advances in physical and
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However, the study’s findings were only an association and not firm
evidence. The study was also sponsored by the swim school industry and
relied on parental reports. More research is needed to explore and
confirm this potential benefit.
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2. Swim time may reduce the risk of drowning

Swim time may reduce the risk of drowning in children over 4 years old.
Swimming may reduce the risk in children ages 1 to 4, but the evidence
isn’t strong enough to say for sure.
It’s important to note that swim time doesn’t reduce the risk of drowning
in children under 1.
According to the American Academy of Pediatrics (AAP), drowning is a

leading cause of death among children and toddlers. Most of these
drownings in children under 4 years old occur in home swimming pools. If
you have a pool, early swim lessons may be helpful.
Even the youngest babies can be taught swimming skills, like floating on
their backs. But for infants under 1 year old, this doesn’t keep them safer
from drowning.
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skin contact with parents or caregivers. Children interact with one another
and the instructor and begin to learn to function in groups. These
elements, plus the fun of learning a new skill, may boost your baby’s self-
esteem.
A 2010 study suggested 4-year-old children who had taken swim lessons
at some time from the age of 2 months to 4 years were better adapted to
new situations, had more self-confidence, and were more independent
than non-swimmers.
An older study reinforced these findings, illustrating that a program that

included early, year-round swimming lessons for preschool-age
participants was associated with:
greater self-control
a stronger desire to succeed
better self-esteem
more comfort in social situations than non-swimmers

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4. Increases quality time between caregivers and

babies
Even if you have more than one child, swim time that involves a parent in
the water promotes one-on-one bonding. During a lesson, it’s just you
and your little one focused on each other, so it’s a wonderful way to
spend quality time alone together, point out experts who offer swim
lessons.
5. Builds muscle
Swim time helps promote important muscle development and control in
babies at a young age. Little ones will need to develop the muscles
needed to hold their heads up, move their arms and legs, and work their
core in coordination with the rest of their body.
Swimming.org points out that not only does swim time for babies improve
their muscle strength and ability on the outside, but the exercise provides
internal benefits as well by getting those joints moving.
Swimming is also great for cardiovascular health and will help strengthen
your little one’s heart, lungs, brain, and blood vessels.
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leaps in your baby’s development.
A 2003 study  found that swimming lessons may help improve the
behavior of children as they grow. The study didn’t say why children who
have lessons may behave better outside of the water in a pool
environment, but it may be that they’re trained to listen to an adult
instructor before getting in the water and prompted to follow instructions.
7. Improves sleeping patterns

As we mentioned before, pool time takes a lot of energy for babies.
They’re in a new environment, using their bodies in completely new ways,
and they’re working extra hard to stay warm.
All of that extra activity uses up a lot of energy, so you may notice that
your little one is sleepier after a swim lesson. You may have to schedule
in time for a nap after time in the pool or move up bedtimes on the days
that swim time is in your routine.
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8. Improves appetite
There’s nothing like a day in the pool or at the beach to make you leave
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Newborns and infants should never be left alone around any body of
water, like bathtubs or pools. It’s important to keep in mind that a child
can drown in even just 1 inch of water.
For children under 4 years of age, it’s best to do “touch supervision.” That
means that an adult should be close enough to touch them at all times.
Here are some other tips to keep in mind when your child is around
water:
Be aware of even small bodies of water, like bathtubs, ponds,

fountains, and even watering cans.
Always make sure your child is being supervised by an adult while

swimming.
Enforce safety rules around the pool, like no running or pushing

others underwater.
Use a life jacket while in a boat. Don’t allow inflatable toys or

mattresses to be used instead of a life jacket.
Completely remove the cover of your pool before swimming (if your
pool has a cover).
Don’t drink alcohol, and eliminate distractions (talking on your

phone, working on a computer, etc.) if you’re supervising children
swimming.
Signs of drowning
The AAP gives clear guidelines on the possible warning signs of potential
drowning. Signs that may indicate a person is in danger of drowning
include:
head is low in the water, and mouth is at water level
head is tilted back and mouth is open

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As long as you’re taking all the necessary precautions and giving your
baby your undivided attention, swim time can be perfectly safe.
Another benefit to infant swimming is that it’s a wonderful parent-child

bonding experience. In our hectic, fast-paced world, slowing down to
simply enjoy an experience together is rare.
Swim time with our babies brings us into the present moment while
teaching them important life skills. So grab your swim bag and wade in!
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Last medically reviewed on February 5, 2019

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 9 sources
Try These 8 Pool Exercises for a Full-

Body Workout
Medically reviewed by Gregory Minnis, DPT — Written by Emily Cronkleton on
July 18, 2019
Benefits Equipment Pool exercises to try Safety Bottom line
We include products we think are useful for our readers. If you buy through links on
this page, we may earn a small commission. Here’s our process.
If you’re looking for a break from your usual fitness routine, why not dive
into aquatic exercise? Exercising in water can provide a great full-body
workout without some of the drawbacks of land-based exercises.
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Here’s a look at the benefits of water workouts, along with 8 pool

exercises that can work the major muscle groups in your body.
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What are the benefits of pool exercises?

Because water offers heavier resistance than air, working out in the pool
can make the same exercises that you’d do on land more challenging in
water.
The heavier resistance can engage your muscles more fully and also help
you burn more calories in a shorter amount of time. Aquatic exercise
allows you to get a great cardio workout, while also increasing your:
strength
endurance
flexibility
The buoyancy of water also provides extra support for your muscles and
joints. This allows you to work out harder while putting less impact on
your body than you would on land.
According to the Centers for Disease Control and Prevention (CDC)  , it’s
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fibromyalgia
balance issues
joint injuries
Do you need any special equipment?

If you attend an aquatic class at a fitness center, the facility will likely
provide any equipment that you need. Some pools may even have water
treadmills, ellipticals, and bikes. Remember to bring:
a towel
swim cap
a pair of goggles
If you’re going to work out on your own, you may want to buy some of the
following gear:
Wrist or ankle weights. These strap-on weights can increase the

resistance of your arm and leg movements in water. Find these
online.
Foam dumbbells. Lightweight when dry, they become heavy when

you put them in water. Shop for them online.
Hand paddles or resistance gloves. Both types of equipment can

boost your strength training in water. Check out hand paddles and
resistance gloves online.
Kickboard. A great tool for many drills, it allows you to hold on and
stay afloat while doing core and lower body workouts. Find them
online.
Buoyancy belt. This can keep your head above water so you can do
arm exercises without treading water. Shop for one online.
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Pool exercises for a full-body workout
1. Walk in water
Walking in water is a good exercise to start off with as it helps you get a
feeling for how you can create resistance. Walking in water can target
your arms, core, and lower body. You can increase the intensity by using
hand or ankle weights.
1. Start off walking in shallow water, around waist height.
2. Lengthen your spine and walk by putting pressure on your heel first
and then your toes, instead of walking on your tiptoes.
3. Keep your arms at your side, in the water, and move them as you
walk.
4. Engage your core and stand tall as you walk.
5. Continue walking for 5-10 minutes.
2. Water arm lifts
This exercise will help strengthen the muscles in your arms. Using foam
dumbbells will help add more resistance.
1. Stand in water up to your shoulders.
2. Hold the dumbbells at your side, with your palms facing up.
3. Draw your elbows in close to your torso as you lift your forearms to
the height of the water.
4. Rotate your wrists to turn your palms facedown.

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This exercise, which targets your upper body, is also best done with foam
dumbbells.
1. Stand in water up to your shoulders.
2. Hold the dumbbells at your side.
3. Raise your arms to the side until they’re level with the water and
your shoulders.
4. Lower your arms back down to your sides.
5. Do 1-3 sets of 8-14 repetitions.
4. Back wall glide
This exercise helps to activate the muscles in your core and lower body.
1. Hold onto the pool ledge, tuck your knees into your chest, and press
your feet into the wall.
2. Push off from the wall and float on your back as far as you can.
3. Draw your knees into your chest, press your feet down to the
bottom of the pool, and run back to the wall.
4. Continue this exercise for 5-10 minutes.
5. Jumping jacks
Jumping jacks work the muscles in both your upper and lower body. You
can add resistance with wrist and ankle weights.
1. Stand in water at chest level.
2. Start with your feet together and your arms at your side.
3. Jump by moving your legs outward and, at the same time, bringing
your arms over your head.
4. Jump again to return to the starting position with your feet together
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This dynamic exercise works your core, low back, and legs.
1. Keep your feet off the bottom of the pool during this exercise.
2. Tuck your knees into your chest.
3. Explosively press your feet and legs out in front and float flat on your
back.
4. Draw your knees back into your chest.
5. Press your legs out behind you so you’re floating on your stomach.
6. This is 1 repetition. Do 1-3 sets of 8-12 repetitions.
7. High-knee lift extensions
This exercise can strengthen the muscles in your core and lower body.
Add ankle weights to increase the difficulty.
1. Stand in water at waist height.
2. Engage your core as you lift your right leg, bending your knee until
your leg is level with the water.
3. Pause with your leg lifted for a few seconds.
4. Extend your leg straight out and hold this position for a few seconds.
5. Slowly lower your leg down, keeping it straight.
6. Repeat this move with your left leg.
7. Continue for 5-10 minutes.
8. Leg kicks
This exercise works the muscles in your core and legs. Use ankle weights
to make it more challenging.
1. Hold onto the pool ledge or hold a kickboard.
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Safety tips
You may sweat more than you realize when you’re working out in
water, so stay hydrated by drinking plenty of fluids before and after
you work out.
Use a floatation device if you’re not a strong swimmer, like a

buoyancy belt or floatation vest.
Avoid working out in a pool that’s heated above 90°F (32°C).
Stop exercising if you feel:
lightheaded or dizzy
unable to breathe
nauseous
faint or weak
pain or pressure in your chest or upper body

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The bottom line

Water workouts are an effective way to boost your cardio fitness while
also strengthening the major muscle groups in your body. Pool exercises
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Last medically reviewed on July 18, 2019
 5 sources
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Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS
Anabolic window refers to the short time after training when your muscles
are repairing and recovering. But is it real?
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What is a “Pain Cave” and How Do You Power

Through It in a Workout or Race?
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS
During an intense workout, the “pain cave” is the point of physical and
mental fatigue. It’s when the exercise feels impossible to finish. Here is
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How to Swim: Instructions and Tips for

Breaststroke Butterfly Freestyle For beginners Tips to improve

There’s nothing like swimming on a hot summer day. However, swimming

Swimming is a great workout, too. It forces your body to work against

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How to Swim Breaststroke | Nu�eld Health

The breaststroke cycle is often described as “pull, breathe, kick, glide.” To

3. Bring your hands together in front of your shoulders, thumbs

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Keep your legs behind you instead of below you. By maintaining a

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5. Repeat. Breathe once every two or three cycles.

For a faster butterfly, avoid exaggerating the wave-like body

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3. Reach your right hand 12 to 18 inches ahead, palm facing

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To speed up your freestyle, always reach forward before pulling

Here are basic swimming instructions for kids and adults:

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Teach your Kid to Swim with no stress

2. Hold your child under their armpits. Ask them to inhale,

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To start swimming as an adult:

2. Repeat in starfish position, floating with your arms and legs

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5. Enter the water in a horizontal position, exhale, and flutter

Do swimming drills. A swimming drill is an exercise that focuses on

Breathe properly. Exhale whenever your head is underwater.

Take a video. To better understand your own form, have someone

Watch videos. Watching instructional videos allows you to see

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A swimming school is an excellent place to find swim instructors. You can

USA Swimming Foundation

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Last medically reviewed on August 13, 2019

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Benefits Get started Risks Safety Takeaway

1. Works your whole body

increases your heart rate without stressing your body

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2. Works your insides, too

While your muscles are getting a good workout, your cardiovascular

3. Is appropriate for people with injuries, arthritis, and other

Swimming can be a safe exercise option for people with:

other issues that make high-impact exercises difficult

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4. Good option for people with asthma

The humid environment of indoor pools makes swimming a great activity

5. Beneficial for people with MS, too

In one study  , a 20-week swimming program resulted in significant

Swimming is an efficient way to burn calories. A 160-pound person burns

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7. Improves your sleep

Nearly 50 percent  of older persons experience some level of insomnia,

Swimming is accessible to a wide range of people who deal with physical