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Olympics are over, and many of us may be inspired to get in the pool after
some amazing performances. We may not all have flipper like feet, or be
a torpedo in the water, but nonetheless, swimming CAN be excellent exercise…if
we swim properly.
The
advantages of swimming
- Everyone can LEARN to swim, young and old, fit and disabled. It
is an exercise that we can continue to do long after we may retire from
more strenuous sports.
- Swimming is non weight-bearing, exercising the joints and muscles
without high impact, making it an excellent exercise for many people
with arthritis and other injuries.
- Swimming is an excellent aerobic exercise and encourages a steady
rather than rapid increase in cardiovascular activity, and therefore
is recommended for people with heart problems.
- Swimming can give the best overall balance of the conventional
fitness requirements: STRENGTH, STAMINA and SUPPLENESS.
- It requires an integrated use of the whole body, so that it exercises
many muscles, giving excellent body tone.
- Water has relaxing and therapeutic properties that can make it
calming and de-stressing.
The
danger of swimming
Unfortunately
many of us do not swim properly, and this can turn swimming from excellent
into being quite harmful.
Once we move through the water, most
of us stop thinking about how we are swimming, and do not continue to
learn and swim in a healthy way.
The greatest danger comes from trying
to keep the head out of the water, putting considerable stress on the
neck and shoulders, and this puts increased stress on the lower back.
Raising the head out of the water encourages
the lower body to sink, dragging in the water.
Good
swimming
Healthy
swimming needs to be learnt and requires relaxation and calmness.
- Head and neck relaxed
- A lengthened streamlined body can glide through the water.
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Correct
breathing
Breathing
is vital to healthy swimming. A poor breathing rhythm is the reason many
of us get out of breath, and exhausted quickly. It requires good movement
of the diaphragm.
Breathing is possibly is the hardest
part of learning to swim and comes naturally when the body is positioned
well with good technique.
- Poor positioning restricts the airways and compresses the diaphragm.
- Good positioning keeps the airways open, and helps the diaphragm
to expand.
Breathing
tips
Don’t
hold the breath. Keep steadily breathing. Always keep breathing out slowly
whilst the head is under the water. Try not gasp for air as you breathe
in or blow out too hard under water.
Tips
to enjoy you’re swimming.
Putting
your face in the water
It
is necessary to be able to put your face in the water. If you are simply
not able to do this then it may be better to find other exercise that
you can enjoy safely, or swim gently for only short periods of time.
Use
goggles
Goggle
technology has improved and there are many different types, so persevere
to find some that fit. Prescription goggles are readily available, and
need not be expensive. Contact your optometrist.
Other
aids
Water
tight ear plugs are helpful for swimmers prone to ear infections, or who
have earache when the head is under the water.
Nose clips whilst not generally recommended
can be used for sinus problems.
Chlorine can be a problem for some people,
and there is a wide variety of anti-chlorine hair care products. Some
newer swimming pools have reduced chlorine by treating the water with
ozone.
Final
tips
Learn
to swim, if necessary get some lessons. Prevent injury and swim healthily
for many years.
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