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Staying Fit
Go SwimmingWhatever your age and condition, you’ll see big benefits Oh, how those aging bones ache when you exercise. Jogging pounds your knees, basketball takes a toll on your ankles, tennis is hard on your shoulders. But don’t give up on fitness—be a child again and jump in the pool.“Swimming is a lifelong sport,” says Kelly Shak, Lehigh Valley Hospital and Health Network physical therapist. “It benefits your heart, tones your whole body and decreases stress on your joints.” No stress? That’s especially beneficial for people with joint or bone problems. “Many people can’t tolerate the force of high-impact exercise,” Shak says. “Swimming eliminates that impact and helps maintain joint motion and muscle strength.” You don’t have to be an athleteWe only weigh about 30 pounds in the water, so it’s easy to get moving, says Tom Meade, M.D., a competitive swimmer and orthopedic surgeon at Lehigh Valley Hospital and Health Network. “Swimming is great if you have arthritis, are recovering from injury or joint surgery, or need to lose weight,” he says. “You can work off a 300-calorie candy bar in a half-hour.”But what if you’re not the best swimmer? That’s OK, Meade says. “Use a kickboard or get in the shallow end and walk,” he says. “When you’re ready for laps, wear a buoyancy vest or flippers, which keep you afloat and help propel you. Use goggles, too, so you can see where you’re heading.” Learning the proper techniqueYou don’t have to swim fast or far, but it’s important to swim correctly. You can learn proper stroke technique in about two lessons—and for extra-helpful feedback, ask the instructor to videotape you so you can see what you’re doing right and wrong.“If you forge ahead with the wrong technique, you reinforce bad habits and put yourself at risk for injury,” Meade says. “The most common swimming injury is to the shoulders, and for breast stroke, the knees. If you learn only one stroke, choose freestyle (crawl stroke) because it’s the easiest and gives your muscles the most complete workout.” Those who’ve mastered the strokes can swim farther, faster and longer. “With good technique, you’ll be able to swim for a half-hour instead of five or 10 minutes,” Shak says. Keep track of your efficiency by counting how many strokes it takes to reach the other end of the pool. “If you’re taking 25 strokes now, aim for 22,” Meade says. The water workoutWhen you’re ready to work out in the pool, what do you do? “Most people set a distance and swim it straight through,” Meade says. “You’ll do more for your heart and muscles if you swim a combination of distances—short (1-2 laps), middle (4-8) and long (15-20). Do them at slow and fast speeds, and take brief rests in between.”To find workouts that match your skill, ask a coach at your pool or join U.S. Masters’ Swimming, a training group for adult swimmers of all ages and levels. “You have a team to support you, but you don’t have to compete,” Meade says. “Typically, to qualify you have to be able to swim one lap without stopping and a total of 16 laps. You don’t have to do flip turns, and you can use a kickboard and share a lane with people your speed.” One of the greatest benefits of swimming is that it’s never boring. “You can cross-train by doing different swimming workouts and strokes,” Shak says. “This sport will help keep you strong and active throughout your life.”
Want to Know More? Get information on the Rodale Aquatic Center, including a list of classes. Click here to download the location of pools in the area. Click here for swimmers' tips on hair, skin and eye care, or call 610-402-CARE. This page last updated 2/12/08 04:08 PM
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