Why You Should Add Swimming to Your Workout Regimen

Since 2008, when Michael Phelps became the most decorated Olympian of all-time by winning eight(!) gold medals in Beijing, swimming has been brought to the center stage in the world of sports. For competitive swimmers, it was an “I told you so” moment and an (albeit short-lived) triumph for athletes who competed in a sport labeled by many as boring. Although Phelps has since hung up his jammer, swimmers across the country continue to further the popularity of the sport. And for good reason!

If you watched Phelps compete in Sydney, Athens, Beijiing, and London, swimming may seem like a feat reserved only for the superhuman. However, swimming is the superfood of sports; there are copious benefits, even for the casual lap swimmer. Aside from the fact that everyone should learn the basics of swimming and treading water (safety is a must, as drowning is a real risk) benefits include a longer lifespan, improved heart health, and increased lung capacity. It strengthens numerous muscles at a time; increases flexibility, endurance, and core strength; and burns TONS of calories!

For most people who aren’t used to lap swimming, even one length of the pool can be incredibly difficult. If you’re a beginning swimmer, the most important part of your workout will be improving head position, body alignment, and keeping your hips up. Here are three exercises (from a D1 college swimmer and swim instructor) that you can start out with if you’re not quite ready for lap swimming:

Kicking with a Board

Use a kickboard to help strengthen your legs. When you swim freestyle, you need to have a powerful kick that balances your torso and lower body so that your hips don’t sink. When you flutter kick, try to keep your legs straight with a slight bend in the knee. You should think of it as a propelling motion coming from your hips and thighs rather than your feet. Your big toes should gently brush. Hold the kickboard with your arms extended straight out in front of you. Do not rest your torso on the board. You may have to try more than one size kickboard to find the one that is comfortable for you.

Pulling

If you’re having trouble keeping your hips up when you swim, you can use a pull buoy to help keep them afloat. Be careful that you don’t get too used to pulling; try to vary pulling with swimming. Place the buoy between your thighs, as high as possible. Hold the buoy in place by squeezing your thighs together; you can also cross your ankles as needed. Use pulling as an opportunity to work on your stroke technique and breathing pattern.

Treading Water

This is another leg strengthening exercise. You can rotate between flutter kick, dolphin kick (kick through your hips and bend your knees; keep your legs glued together) and breaststroke kick (or an egg beater kick, rotating legs). For an added degree of difficulty, raise your arms out of the water. Treading will also help with balance in the pool.

Like any other form of exercise, swimming is all about practice. Once your technique has improved enough that you can comfortably swim laps, there are so many options for variations, levels of endurance, and strengthening drills!

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