For many adults, fear of water can be what keeps them out of the pool — whether it's a fear of drowning, not knowing how to breathe in the water, or simply an unfamiliar environment. Overcoming this obstacle starts with understanding that water is a safe environment for loading the body without impact stress on the joints.[1]
Swimming is an aerobic activity that raises your heart rate and breathing while reducing the load on your joints, thanks to the support of the water. It's ideal for those who are just starting out and worry about pain or injury from exercising on land.[2]
Фото: Jacob Yavin
- Start with acclimatization drills: sitting on the edge of the pool, cup the water with your feet and get a feel for it.
- Move on to gradual immersion: lean forward, breathe in above the water and breathe out into it.
- Master basic breathing drills: exhale audibly underwater, then come back up for a breath above the surface.
- Try swimming along the poolside, holding on with your hands, until you feel confident.
Consistency and gradually building up are especially important. The Mayo Clinic recommends starting slowly and adding no more than 10% to your load per week to avoid overexertion and stay motivated.[3]
If you already have an injury or a medical condition, talk to your doctor or a fitness professional before putting together a training plan.
It's important to remember: any physical activity should be adapted to your own abilities. Swimming is an aerobic activity that can be moderate or intense, and with a gradual approach it can become a safe and enjoyable part of your health routine.[2]
Before you start swimming, be sure to talk to your doctor, especially if you have chronic conditions or problems with your joints or respiratory system.[1]
