Swimming: An Excellent Aerobic Exercise
Swimming is a great way to get in your aerobic exercise without any stress on your bones and body. Your lungs and heart will get the brunt of the workout. Join a water aerobics class. These are offered at your local pools and probably at the YMCA. It’s great for arthritis and other chronic pain. You’ll also have an opportunity to meet new people and widen your support network. Here are some other things to be aware about:
- Be safe and try to swim in a public place where there are lifeguards or other people.
- Invest in a swim cap, fins and a good pair of goggles.
- Relieve sore muscles by slipping into a warm bath or shower after your workout.
Here is a great workout to start off with when swimming on your:
- Start with any stroke you prefer and do 20-15-10-6-8-4-2-1 (last one sprint) laps with a 2 minute rest between each descent for example 20 laps then rest 2 minutes/15 laps then rest 2 minutes. Once you can get through this series with one stroke add another stroke and go through the lap sequence. The goal is to be able to do all four strokes!
It is also important to remember to practice safe sun if you are doing any activity outside. Protecting your skin and enjoying the sun do not have to be mutually exclusive. Following a few simple tips can protect against signs of aging, discoloration and most importantly: skin cancer.
- Wear sunscreen EVERY DAY with SPF of 30 and “broad spectrum” on the label. Put it on at least 15 minutes before going outside.
- Reapply sunscreen at least every 2 hours or more often if you're sweating or swimming.
- Wear sunglasses with total UV protection.
- Wear wide-brimmed hats, and long-sleeved shirts and pants.
- Avoid being out in the sun as much as possible from 10 a.m. to 2 p.m.
- Check your skin regularly and notice any changes or new growths.
- You can even swim wearing a rash guard if you really want to protect your skin from the sun.