What are the health benefits of swimming?

Swimming is a great, low-impact sport. If you know how to swim, it can be suitable for all ages and fitness levels. Swimming can help you recover from injury.

Swimming has 4 main strokes:

1. freestyle
2. backstroke
3. breaststroke
4. butterfly

It offers a few health benefits.

Fitness: if you swim fast, swimming can be a high-intensity workout that helps get you fit. Swimming:

• burns calories
• increases your heart rate
• improves your ability to exercise longer

Muscle strength: swimming is a full-body resistance exercise. It strengthens nearly all the muscles in your body while working your core to develop stability.

Low impact: swimming in water relieves pressure on your weight-bearing joints, such as knees and ankles. This means you can build muscle and get fit while lowering your chance of joint injury.

Mental health: swimming causes your body to release natural endorphins. This boosts your mood and relieves stress.

Brain function: by increasing blood flow and oxygen to your brain, swimming can help you feel more alert and improve your memory.

Social impact: swimming can be a social sport. You may want to join a swim club or squad. This lets you work out and socialise at the same time.

Should I try swimming?

Consider swimming if you are looking to get fit or try a new sport. It's a great option for beginners since you can slowly increase how much you swim.

Swimming is a great sport for all ages. It's an easy way to exercise, especially if you live near a public pool or swimming beaches. Heated indoor pools and a mild climate mean that swimming can be a year-round sport.

Swimming has many benefits if you have joint and muscle pain, such as arthritis. Floating in water can help relieve your stiffness and increase mobility.

How can I feel more confident in the water?

If you're a beginner, start by spending time in a pool at a depth where you feel comfortable. Only swim when there is a lifeguard on duty.

You can improve your water skills by:

• getting group lessons
• swimming laps with others in a squad
• training with a coach

If you're not a strong swimmer, contact your local aquatic centre about adult swimming lessons.

Water-based exercise classes, such as aqua aerobics, can also help you gain confidence and skills. Plus, they build strength and fitness that will help you swim.

Hydrotherapy may be a good option if you're recovering from injury. Hydrotherapy is a form of water therapy.

A physiotherapist or exercise physiologist will guide you and tailor exercises to your specific needs. You can have one-on-one or group hydrotherapy sessions.

How do I start swimming in a safe way?

Have lessons if you need them. Many community pools run swim schools for adults and children — it's never too late, or too early, to learn.

If you're new to swimming, and you are older than 55 years consider speaking to your doctor before starting. This is most important if you have a health condition.

Once you are ready to begin, start gently to warm up. This is to help prevent cramps or injuries. Be sure to follow the safety signs posted at your pool or beach.

If you have children, consider taking them to swimming lessons. Lessons will give them the skills to stay safe in the water and help them to enjoy swimming.

Babies can start swimming lessons from 4 months of age.

If you are unwell, for example if you have gastroenteritis, diarrhoea or vomiting. Don't swim for at least 2 weeks after the symptoms have stopped. This avoids spreading illness to other pool users.

What equipment do I need for swimming?

You will need:

• a swimsuit
• a towel
• goggles
• swimming cap
• sunscreen, if swimming outdoors

How do I avoid injury while swimming?

Whenever you are near water, you are at risk of drowning. Alcohol can increase this risk. Never swim if you have been drinking alcohol. Drinking also impairs your ability to supervise children who are near water.

Never dive into water if you do not know its depth. Diving into water that is too shallow can lead to spinal injuries such as paralysis.

'Swimmer's shoulder' describes any injury to the shoulder due to swimming. You can lower the chance of injury by learning a good stroke style. You should also start each swim gently and gradually increase the effort you are making. Slowly build up how far you swim.

Ocean safety

When swimming in the ocean, follow beach safety rules:

• only swim at a beach that is patrolled by lifeguards
• only swim between the red-and-yellow flags and to avoid rips and currents
• learn how to recognise rip tides
• if you get into trouble in the water, raise your hand to get help from the lifeguards
• be sun safe, including wearing waterproof sunscreen

How do I stay motivated while swimming?

Once you're in the water, relax into the rhythm of the repetitive motions. Try to enjoy the feeling of moving through the water.

Focus on these good feelings whenever you make plans to swim. This associates swimming with positive thoughts.

You might be surprised at how quick the time passes when you start swimming.

Here are some tips to help you stay motivated when you take-up swimming.

• Make swimming part of your routine.
• Set short- and long-term goals.
• Change your stroke — this works different muscle groups and reduces muscle fatigue.
• Join a club or arrange to swim in the lane next to a friend.
• Remind yourself of the health benefits of swimming.

Resources and support

Swim Australia offers information on learn to swim classes across Australia.

Australian Sports Commission lists swimming clubs throughout Australia.

Ocean Swims can help you find a group of ocean swimmers to join near you.

The Australian Sports Commission website has resources for beginners.

Royal Life Saving lists swim programs for multicultural communities.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.