Why water is such a good place to train
Swimming and water exercise use almost every major muscle group, raise your heart rate and put very little stress on your joints. Water supports much of your body weight, so sore knees, hips and backs often feel better in a pool than on land. At the same time, water gives resistance in every direction, so your muscles work as you move.
If you are heavier, older, recovering from an injury or simply bored of the treadmill, the pool is a friendly option. It also keeps you cool, which is a real advantage in Kampala's heat. Regular swimming counts toward the WHO guideline of at least 150 minutes of moderate activity a week.
Swimming for fitness
You do not have to be a strong swimmer to benefit. If you can swim even one length, you can build a workout around it.
Pick a stroke
- Freestyle (front crawl): the most efficient stroke for fitness, though it takes practice with breathing.
- Breaststroke: slower and easier on the neck for beginners, good for steady lengths.
- Backstroke: easy to breathe and kind to the shoulders, works the back and glutes.
Many swimmers mix strokes in a session, which spreads the load and keeps it interesting.
Technique tips for beginners
- Keep your body long and flat in the water, with your head in a neutral position.
- Kick from the hips with relaxed ankles, not from the knees.
- Breathe out steadily into the water, then turn your head to inhale. Holding your breath makes you tire quickly.
- Reach forward and pull through the water, rather than slapping the surface.
A few lessons with a coach make a large difference. Poor technique wastes energy and often causes shoulder pain.
A beginner swim plan
Start with short efforts and plenty of rests at the wall. Rest is part of the workout.
- Session 1 (20 minutes): swim 1 length, rest 30 seconds. Repeat 10 to 12 times. Use any stroke.
- Session 2 (25 minutes): swim 2 lengths, rest 30 seconds. Repeat 8 times.
- Session 3 (30 minutes): swim 4 lengths, rest 45 seconds. Repeat 5 times, with 2 minutes of easy walking in the water to finish.
Add a few lengths each week. When you can swim 20 minutes with only short stops, you are in good shape. 2 or 3 swims a week is a solid start.
Aqua aerobics
Aqua aerobics is exercise performed in shallow or chest-deep water, usually in a class with music and an instructor. You do not need to swim, because you can stand throughout. It is popular with all ages, and the social side keeps many people coming back.
What a class typically includes
- A warm-up of marching, arm swings and gentle stretches.
- Cardio moves such as jogging in place, jumping jacks, kicks and cross-country ski motions.
- Resistance work using foam dumbbells, noodles or the water itself.
- Core and balance exercises.
- A cool-down and stretching.
Because the water cushions your landing, moves like jogging and jumping feel far gentler than on land. At the same time, pushing against the water makes your muscles work hard, so you can feel properly tired after 45 minutes.
Do it on your own
Without a class, try this shallow-water circuit. Stand in water at about chest height:
- Jog in place for 1 minute.
- Do 15 wide squats, sweeping your arms through the water.
- Run forward and backward across the pool width 2 times.
- Do 20 knee lifts, driving each knee towards your chest.
- Push your palms through the water in front of you for 1 minute.
Repeat the circuit 3 or 4 times with a short rest between.
Who benefits most
Water training suits:
- People with joint pain or arthritis, once their doctor has given the go-ahead.
- Those who are overweight and find land exercise uncomfortable.
- Pregnant women, with their doctor's approval and gentle intensity.
- Older adults building balance and strength.
- Athletes who want a low impact recovery session.
If you have open wounds, an ear or skin infection, uncontrolled epilepsy, heart disease or any condition that worries you, speak to your doctor before swimming.
Safety and practical points
- Never swim alone if you are a beginner. Swim where a lifeguard is present.
- Shower before and after, and wear a swim cap and goggles if you can.
- Eat lightly 1 to 2 hours beforehand. A banana or a little porridge works well. Avoid heavy meals right before getting in.
- Drink water. You sweat in a pool, even though you do not feel it.
- Rinse chlorine off your skin and moisturise afterwards to avoid dryness.
- Check that the pool is clean and properly maintained.
Common mistakes and fixes
Holding your breath. This makes you gasp after one length. Breathe out slowly under water.
Lifting your head to look ahead. It drops your hips and legs and slows you down. Look at the bottom of the pool.
Rushing. Swimming too fast with poor technique tires you quickly. Slow down and focus on smooth strokes.
Doing only swimming. Water exercise builds endurance, but it does little to stress your bones. Add strength training on land 2 times a week, and walking for impact loading.
Skipping warm-up. A few easy lengths or gentle moves protect your shoulders.
Key takeaways
- Swimming and aqua aerobics work the whole body with very little joint stress.
- You do not need to be a strong swimmer. Aqua classes let you stand in the water throughout.
- Start with short efforts and rests, such as 1 or 2 lengths at a time, and build gradually.
- A few lessons improve breathing and technique, and prevent shoulder strain.
- Add strength training and walking on land for bone health.
- Check with a doctor if you have heart, skin, ear or other health concerns, and swim where a lifeguard is present.
