Sports & Wellness

Six Tips for Getting Started With a Swimming Exercise Routine

18 Mar 2022

Six Tips for Getting Started With a Swimming Exercise Routine

A recent survey by ComRes showed, that 50% of UK adults aren't happy with their fitness levels. Also, 27% of the surveyed people said that they were less active now than before the pandemic, which is worrying indeed. 

Are you one of the 27% who aren't as active as they would like to be? One easy low-impact way to add more exercise into your daily routine is through swimming. This is even easier if you have a swimming pool near you.

Read on to find out how you can easily build a swimming exercise routine that you will stick to.


1. Get the Right Equipment

The most important thing you need to do as a beginner swimmer is to get proper equipment so you don't end up getting water in your nose, ears, and hair and get put off swimming forever. It's worth it to spend a bit more on the equipment mentioned below, so you have a pleasant swim the first time around and you get hooked right away. 

If you are going to work with a swimming coach, they will probably have a lot of this equipment already. Let's look in detail at some equipment you will need to start:


Make sure to get a swimsuit that's comfortable, and durable. Get one made of polyester that's long-lasting and resists fading. If you are shy at first, then get a suit that has full coverage.


Get a pair that is made of high-quality rubber and won't let any water in, so you can see clearly no matter what. Goggles should be snug and comfortable. You can even get prescription goggles if you can't see without your spectacles.


If you are looking to develop ankle flexibility, then choose long fins as a beginner and add propulsion to your swimming. Try different kinds and see which ones you would like. They should be snug and comfortable, but if they are too big for you, you can wear socks with them.


Want to add a bit of floating to your swim routine? Add a pull-buoy in between your legs and let your lower body float, while your upper body does all the heavy lifting. You can do this until you feel your legs are strong enough to handle swimming on their own.


On the other hand, if you are interested in working your legs exclusively, use a kickboard, which comes in various shapes and sizes. It's made of foam and allows your upper body to float while you kick with your legs.


2. Start Slowly and Build Up

The problem with beginner adult swimmers is that they tend to do too much too fast. And then get burned out or exhausted and give up swimming altogether. 

Think about it this way. You are using all these new muscles in your body while swimming that you've probably never used or not used in a while. Your body and muscles will need time to adjust and build their strength and flexibility. 

So start slowly and build up. The best rule to follow in this regard is the 10% rule - where you increase your weekly distance by less than 10% every week. This way you can avoid injuries from overtraining your body.

If you are swimming at a pool where they have pace clocks installed, then you can use that to figure out how fast or how much you've swum. Use a waterproof watch if there's no pace clock.

3. Add Variety to Prevent Boredom

Unless you are the kind of person who is fine doing the same thing over and over again without getting bored, try to mix things up now and then to keep your swim routine interesting. 

You can change up the swim time to rest time ratio. For example, if you swim 30 seconds and rest for 15 seconds, try swimming for 45 seconds resting for 30 seconds or 10 seconds. It'll give your body and mind something new to focus on and prevent a humdrum routine.

4. Set Realistic Goals for the Future

Many people set unrealistic goals for themselves and their swim routine and get deterred and discouraged when they don't reach them, often quitting because of that. To prevent this from happening, have two levels of goals for yourself. Have a normal goal that's reasonable and easily achievable. And stretch goals that will cause you to reach further and push harder.


5. Swim with a Partner or Group

Do you have a friend or acquaintance who would like to accompany you in the new swim routine? Then entice them through any means to join you so you can motivate each other and keep each other interested in staying fit. Remember: friends who exercise together, stay healthy and fit together forever. 

6. Follow Lane Etiquette 

Don't forget to inquire about and follow lane etiquette in your particular swimming pool. Most pools, especially during busy hours, will try to follow certain rules to ensure swimmers don't crash into each other while swimming. This way you don't have to break stride during lane swimming. 

One such rule is called circle swimming where you would go up on one side of the lane and come down the other. This is usually done when 3-4 swimmers are sharing a lane. It's always a good idea to avoid the fast lane when you are not a fast swimmer yet and to ask the lifeguard or watch the traffic in the pool before entering in. 

Swimming Is a Great Low Impact Exercise 

If you are worried about the state of your knees or hips as you get older, then getting into an adult swim routine is a great way to get that exercise in, to keep your weight down, and to stay fit.

Don't want to go at it alone? Get a swimming coach who will be able to guide you to your best performance and health goals. 

They will also be able to give you nutrition and other health tips to ensure you are well-rounded and balanced. 

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