Swimming for Exercise: Tips to Get Started and Stay Safe


Swimming is a great way to get the exercise your body needs while having fun in the water. Swimming provides a full-body workout that tones and strengthens muscles while improving your cardiovascular health. Plus, it’s low-impact, so it won’t put too much strain on your joints. Whether you’re a beginner or an experienced swimmer, this guide will provide tips on how to safely swim for exercise.

Identifying the Different Strokes

When swimming for exercise, it’s important to familiarize yourself with the four main strokes: freestyle, butterfly, breaststroke, and backstroke. Each stroke has its own set of benefits and challenges, so getting to know them all can help you find the best one for your fitness goals.


The freestyle is the most popular stroke for swimming for exercise because it’s fast and efficient. It involves alternating arm movements, with your head turned to the side as you breathe. The kick should come from the hips and not the knees, so it’s important to keep your legs straight.


The butterfly is the most difficult of the four strokes, but it also provides the most effective full-body workout. It involves simultaneous arm movements and a dolphin-like kick. When performing the butterfly, you should take one breath after each arm cycle and keep your head above water.


The breaststroke is the slowest of the four strokes, but it’s still an effective way to work out. It involves a frog-like kick, with arms moving together in a circular motion. When performing the breaststroke, it’s important to keep your head above water and take a breath after each arm cycle.


The backstroke is the easiest of the four strokes and is often used for warm-ups or cool-downs. It involves a flutter kick and alternating arm movements. When performing the backstroke, it’s important to keep your head above water and take a breath after each arm cycle.

Proper Breathing Techniques

Proper breathing technique is essential for swimming for exercise. Timing your breaths correctly can help you maintain a steady pace and increase your endurance. Here are some tips for breathing while swimming:

Timing Your Breaths

Timing your breaths can help you maintain a steady rhythm while swimming. For freestyle and backstroke, try to take a breath every three strokes. For butterfly and breaststroke, take a breath after each stroke. If you’re feeling out of breath, take more frequent breaths to give your body a break.

Exhaling Underwater

It’s important to exhale underwater when swimming for exercise. Exhaling underwater helps you stay relaxed and prevents air from being trapped in your lungs. Try to exhale slowly and steadily while swimming to maximize your oxygen intake.

Inhaling During Stroke

When inhaling while swimming, try to do so during the stroke rather than at the end of the stroke. This helps you keep up your momentum and avoid slowing down. Also, try to take in deep breaths to ensure that your body gets enough oxygen.

Using Pool Equipment to Enhance Your Workout

Pool equipment can help enhance your swimming workouts and make them more effective. Here are some of the most common pieces of pool equipment and how they can help you get the most out of your swims:

Pull Buoys

Pull buoys are foam floats that are placed between your legs while swimming. They help keep your legs afloat, allowing you to focus on using your arms and shoulders to pull yourself through the water. Pull buoys can be especially helpful when learning new strokes or building upper body strength.


Kickboards are foam boards that are used to help you focus on kicking. They allow you to keep your arms stationary while you practice your kick technique. Kickboards can also be used for interval training, allowing you to alternate between swimming with and without the board to build leg strength and endurance.

Hand Paddles

Hand paddles are small paddles that attach to your hands while swimming. They add resistance to your stroke, helping you build strength and power. Hand paddles can also help you improve your technique by providing feedback on your arm movements.

Appropriate Swimwear and Accessories

When swimming for exercise, it’s important to wear the right clothing and accessories. Make sure to choose swimwear that fits properly and is made of materials that won’t weigh you down in the water. Here are some of the most important items to have when swimming for exercise:


Goggles are essential for protecting your eyes from chlorine and other chemicals in the water. Choose goggles that fit comfortably and securely, so you don’t have to worry about them slipping off during your swims.


Swim caps are designed to keep your hair out of your face and minimize drag in the water. Choose a cap that fits snugly and won’t slip off during your swims.


Choose a swimsuit that fits properly and won’t restrict your movements in the water. A suit that is too tight can be uncomfortable and impede your performance, while a suit that is too loose can cause drag and slow you down.

Staying Safe While Swimming

Safety should always be your top priority when swimming for exercise. Here are some tips to help you stay safe while in the pool:

Familiarizing Yourself with the Pool

Before jumping into the pool, take some time to familiarize yourself with the layout and depths of the pool. Knowing the layout can help you stay safe while swimming and prevent you from running into any obstacles in the water.

Warming Up and Cooling Down

Always remember to warm up and cool down before and after your swims. Warming up helps prepare your body for exercise and can reduce the risk of injury. Cooling down helps your body recover and can help prevent muscle soreness.

Monitoring Your Own Health

Be aware of your own health and well-being while swimming. If you start to feel lightheaded or dizzy, take a break and get some fresh air. Don’t push yourself too hard, and take breaks if you need them.

Taking Breaks When Needed

Listen to your body and take breaks when needed. Swimming for too long can lead to fatigue and can put you at risk for injury. Take breaks throughout your swims to rest and recover before continuing.


Swimming is an excellent way to stay fit and healthy. It’s low-impact, so it won’t put too much strain on your joints, and it provides a full-body workout that tones and strengthens muscles while improving your cardiovascular health. Remember to familiarize yourself with the different strokes, practice proper breathing techniques, use pool equipment to enhance your workout, and stay safe while in the pool. With these tips, you can make swimming for exercise a part of your regular fitness routine.

Leave a Reply

Your email address will not be published. Required fields are marked *

Verified by MonsterInsights