There are some things you assume you learn as a child, like swimming.
But around a third of UK adults can’t swim one length of a 25-metre pool. Most probably don’t think about it very often, until their kids ask to go swimming, friends suggest a surf lesson as part of a celebration, or the family decides to try paddleboarding.
Admitting you can’t swim can be embarrassing; doing something about it may feel even more so. But learning as an adult is something to be proud of. You’re overcoming a limitation and, for some people, a genuine fear of the water.
For many non-swimmers, the thought of learning can be intimidating, and men can feel that stigma particularly strongly. I mean, who wants to see a 40-year-old man wearing bright orange armbands, or a mother of two toddlers sitting in a rubber ring?
Fortunately, adult swimming lessons don’t require either. I mean, you can if you want… but we’ll leave that up to you.
Why learn to swim
But really, why should you learn to swim? After all, you’ve got through how many years without needing to step into a swimming pool, the sea or a lake?
But imagine being able to get into the pool with your kids on a family holiday, or even taking them to the local pool, with no anxiety.
What about if you are older and miss that with grandchildren too?
There is also water safety: being able to tread water, or even have the ability to get to the side of a lake or river, could make a real difference in an emergency.
But most importantly, you can do it for yourself, as there are plenty of benefits to swimming. It’s a great cardiovascular and full-body workout, while the support of the water makes it low impact. Once you’re comfortable in the water, swimming can also be a great way to switch off, reduce stress and give yourself some mental space.
And of course, learning something new is always empowering, increasing your confidence and giving you a sense of achievement.
What do adult swimming lessons involve?
You’ll be with a qualified swimming teacher who understands that adults arrive with very different levels of confidence. You may be comfortable getting into the water but unable to swim, or even getting into the shallow end may feel like a big step.
There’s no rush.
Your first sessions will be about becoming comfortable in the water and learning the basics, such as breathing, floating and kicking. From there, you’ll gradually introduce arm movements, put everything together and begin swimming short distances.
As your confidence grows, you’ll work on your strokes, technique and stamina. Five metres becomes ten, ten becomes 25, and suddenly you’ve swum your first full length.
And who knows? That one-mile open-water swim you fancy might not seem so ridiculous anymore.
Depending on you, you can choose a small group class, which can offer more support and a social element, or go for 1-to-1 lessons, which can be tailored to you. We even offer 1-to-2 lessons, with one teacher and two friends, which can be the best of both worlds and may give you that extra encouragement you need.
Gear needed
As you know, you don’t need armbands or a rubber ring. But you will need swimwear you feel comfortable in and a pair of goggles. A swim cap is advisable, but that’s up to you unless the facility you use requires one.
That’s it. But remember to bring a towel; you don’t want to have to dry off in a sauna.
Ready to take the plunge?
At Jesmond Pool & Gym, our specialist swimming teachers can help you go from feeling nervous about getting into the water to becoming a confident, regular swimmer.
Whether you prefer a small group, 1-to-1 or want to learn alongside a friend, we’ll help you find the right place to start.
Strength training seems to be everywhere. But why?
As we age, we naturally lose muscle, so maintaining our strength becomes increasingly important for longevity and quality of life. The younger you start, the more you can build a strong foundation that helps you maintain strength throughout your life.
But starting can seem like a minefield. After all, it’s easier to lace up your running shoes,less intimidating to join a Pilates class and signing up for a spinning class is simpler. But there seems to be a nervousness, almost a fear of picking up something heavy.
The Benefits Of Strength Training- Why You Should Start
We all know that strength training can build muscle and improve bone density.But it can also increase metabolism, reduce the risk of heart disease, improve mental well-being, increase brain function and lower the risk of injury in other sports and day-to-day tasks that sometimes cause a silly niggle or fall.
We should all have that on prescription.
Obviously, strength training builds muscle. Increasing your muscle mass means you’ll burn more calories at rest than if that muscle were fat, or in more geeky terms, it improves your basal metabolic rate (BMR). Resistance training can also help reduce the risk of developing Type 2 diabetes by helping reduce abdominal fat and improving glucose management.
When you think of strength training, you don’t automatically think of bone health, as surely that’s about calcium? So before you start sipping on the strawberry milkshake, know that bone is a tissue, so like muscle, it adapts to the physical stress placed on it. When you do any form of resistance work, the muscle applies load to the tendon, which pulls on the bone. A signal is sent to the bone-building cells, osteoblasts, to reinforce the area, creating a stronger bone.
For heart health, our brains automatically go to more cardiovascular exercise. If you were asked what exercise is best for your heart, your first answer would most likely be running or walking. You’re not wrong, but strength training may not even register. But it is beneficial, helping to improve our overall cardiovascular health, and when paired with aerobic exercise, it’s a combination written in the health stars.
One area that is exciting scientists is the potential effect of strength training on the brain. Research has linked resistance training with improvements in areas such as memory and executive function, while scientists are also investigating the role of signalling proteins released during exercise and how they may support neuroplasticity and brain health.
How To Start Strength Training
If you’ve never done strength training, it can seem intimidating. We automatically think of Gold’s Gym, Arnie, Dwayne Johnson, even Mr Universe. But rest assured, strength training can be done pretty much everywhere, and you definitely don’t need a posing pouch. Phew!
The easiest way to start is with bodyweight workouts. Think air squats, push-ups, lunges, plank thrusts (squat thrusts in old money)and step-ups. There’s a whole load of starting points on YouTube, including the nation’s favourite P.E. teacher Joe Wicks. But remember not all videos are created equal, and there’s as much bad advice on the platform as there is good.
Once you have a couple of workouts, you can make them harder for relatively little money with resistance bands, which can be bought from a sports outlet or any BIG online store. Resistance bands often come in a set, with each one being thicker than the previous, making them harder to use. Think of a push-up with the band running behind your back and under each hand. The lightest band will initially be a challenge, but as the body adapts and you build strength, it will become easier, and in time you move to the next band.
If you want to jump straight in and go for bigger weights, you can look at dumbbells, kettlebells and barbells. It may be worth getting a trainer for the first one or two sessions to make sure you understand movements, perform them correctly and learn how the different equipment can be used. The starting point is to make sure you are performing exercises safely and correctly.
Alternatively, you could look at resistance machines, which are simpler to use. This may mean you progress slightly quicker, but be warned: after a while your gaze may be caught by the sexier free weight section of the gym.
If you prefer group activities, most gyms will have a range of classes, which could include a beginner session, a lifting programme, or more of a circuit-based class. This may feel like a safe option as you will also be in the presence of a trainer, and you’ll be moving various weights and performing a range of movements.
You know the options, and since the NHS recommends strength training at least twice a week, working on the major muscle groups, you don’t have to move into the gym to get the work done.
Now you know you need to start strength training; we can give you a lift. We have a range of classes, including a beginner strength class, an over-50s weight class and a circuit class. You can also book either Craig, Amelia or George, who are our Personal Trainers and will happily help you start strength training and reach your goals.
The benefits start as soon as you get in the water, be that a dive, a jump, a gentle slide, or easing in from the pool ladders. The feel of water initially brings calm, easing your mind and slowly dispelling any anxious feelings.When you start to move, the water calms you even further. Like all forms of cardio, swimming is also great for supporting cardiovascular health and weight management. No matter the stroke, swimming gives you a full-body workout, engaging nearly every muscle as you push through water that’s at least 800 times denser than air.If you do a mix of strokes, you’re hitting most major muscle groups, no matter how fast or slow you swim. Let’s dive deeper.
Mental Health Benefits of Swimming
Like all forms of exercise, swimming can improve mental health, helping to boost mood and reduce stress. But water itself can also have a calming effect, helping to reduce anxious feelings. A YouGov poll commissioned by Swim England found that swimming had significantly reduced symptoms of anxiety or depression for 1.4 million adults in Britain. The same research found that around 3.3 million British adults with mental health problems swim regularly, at least once every two to three weeks. Of those regular swimmers, 43% said swimming made them feel happier, 26% felt more motivated to complete everyday tasks, and 15% said life felt more manageable. That’s powerful, very powerful, and shows that the benefits of getting into the water can go well beyond physical fitness.
Physical Health Benefits of Swimming
As we move through the water, we increase our heart rate. But unless you are pushing, really pushing, heart rate remains lower than many other popular forms of cardio such as running, rowing or cycling. The exact reasons are still a bit of a mystery, but the fact that our body is supported by the water and is in a horizontal position could be the reason. Like other forms of cardio, swimming can make the heart more efficient, which can help lower blood pressure alongside resting heart rate. When looking at blood pressure, a study published in the American Journal of Cardiology evaluated the effects of swimming on older adults with hypertension. The researchers found that regular swimming produced a significant decrease in systolic blood pressure, dropping it by an average of 9 points. Water also provides resistance in every direction, resisting every push, pull, kick and twist, meaning your muscles are continually working as you swim. A systematic review of non-elite swimmers published in Sports Medicine found that a consistent swimming routine resulted in an average increase of 1.96 kg (about 4.3 lbs) of lean muscle mass alongside a drop in body fat. If you mix up your strokes, you will target more muscle groups. Freestyle and backstroke place plenty of demand on the upper body and core, while breaststroke brings the legs much more into play. Finally, the coolest stroke: butterfly, which will let you know just how much of a full-body workout swimming can be… Be warned, it may be the most impressive-looking stroke, but good technique matters, especially if your shoulders aren’t ready to fly. If you’re on a weight management programme, swimming is a great option for exercise as it’s non-weight-bearing. This allows you to enjoy the water with less impact on your joints than weight-bearing exercises such as running, while still burning calories; the amount depends on individual factors, how long you swim and the effort you are putting in
Ready to dive into the pool? Check our timetable, and we’ll see you in the deep end.
Running is one of the most accessible and beneficial exercises around. It can fit around the tightest of schedules, and is suitable for people of almost any age, body type, and fitness level. Small wonder, then, that there are now estimated to be more runners on English streets than cyclists. And one more thing – It’s completely free!
But what makes running just so fantastic? What are its benefits and how can it contribute to a life of better health and wellbeing? Well, let’s take a look…
Running is good for the heart
According to a study that looked at over 55,000 adults between the ages of 18 and 100, runners are up to 50% less likely to die from cardiovascular disease than non-runners. That’s a very significant statistic, and an encouraging reason to consider regular running as a way of developing and maintaining a healthy heart.
One of the reasons why running is so good for the heart is that it decreases your resting heart rate. This means that, during day-to-day activities, the heart isn’t working as hard and doesn’t over-exert itself.
It makes you feel good
Ever heard of runner’s high? It’s a sort of euphoric state runners sometimes reach in the throes of a good run. A feeling of exhilaration and flow.
In the words of Jesse Pittsley, PhD, of the American Society for Exercise Physiologists, “Psychologically, runners may experience euphoria, a feeling of being invincible, a reduced state of discomfort or pain, and even a loss in sense of time while running.”
Talk to any runner about it, and you’ll probably find them nodding along with a happy glaze over their eyes: “Ah yes, I know the feeling. . .”
Although it’s unclear as to precisely what causes runner’s high, a popular theory is that it has something to do with the neurotransmitters (including dopamine and serotonin) secreted whilst running.
And this feel-good factor leads directly into the next point. . . .
It boosts confidence
Aside from the natural, confidence-boosting properties of feeling good about yourself, there are a number of other reasons why running is excellent for self-confidence.
There is of course the physical aspect. Not only can it change the way you look and feel on the outside, but it can have a positive effect on your internal systems as well. So, as an exercise, running can be an excellent promoter of body confidence.
There’s also the goal-oriented aspect of running. Time goals, distance goals, weight goals, and so on. Many people believe that setting and achieving goals contributes towards boosting happiness, and happiness can help us become more confident.
Then there’s the social aspect. Joining a club, making new friends, connecting with likeminded people, and being part of a community. All these factors can contribute to increased feelings of self-esteem and confidence.
Running may reduce symptoms of anxiety, depression, and stress
Along with its mood-boosting qualities, running is also thought to help alleviate symptoms of depression and anxiety. This is perhaps best explained through first-hand accounts, of which there are plenty. But as a starting point, and if you’re interested in diving a bit deeper into this particular point, have a look at any or all of these very informative and revealing articles:
One of the most portable pieces of workout gear around is a pair of running shoes. That’s really all you need. And the beauty of running is that you can do it almost anywhere, at anytime, completely for free.
You don’t need to join a gym to run. You don’t even need that much spare time. Even if you only have 20 minutes a day, you can put in a quick run around the block. If you’re close enough, you could even run to work, combining your daily commute with your workout routine.
Running is flexible enough that it can be tailored to multiple fitness goals. Whether you’re aiming for distance, speed, weight loss, or are running for fun, you can work it around your preferences.
Another mark of its flexibility is that running can be performed at whatever social or competitive level you desire. You can run on your own, join a non-competitive club, or get out and race. The choice is yours, and whatever you choose, you’re still getting fit and increasing your overall wellbeing, no matter what level you decide to work at. So it’s perfectly suited for both casual exercisers and the more competitive-minded.
Running may help you live longer
According to a study, runners generally “have a 25%–40% reduced risk ofpremature mortalityand live approximately 3 years longer than non-runners.”
Part of what makes running such a potentially powerful tool for living a longer life is that it reduces your chances of dying from just about, as one article put it, anything.
It’s even been said that running for as little as ten minutes a day can still provide the benefits associated with lower risk of disease and premature death.
Two Ted Talks on running
For a little more running inspiration, take a look at these fantastic talks by Christopher McDougall and James O’Keefe.
A few books on running
And for even more inspiration, why not take a look at the books below…
So what are you waiting for? If you’ve got a pair of running shoes hidden away in the back of the wardrobe why not get out and go for a jog? And it doesn’t matter if you’re new to the exercise. There are plenty of apps and programmes out there designed to help get you started. One excellent resource is the NHS Couch to 5K app, which takes you through a 9-week programme designed to get you from complete beginner to running 5 kilometres.
When exercising from home, it can sometimes be difficult to know what to do and when to do it, especially if you follow online workout videos. That gnawing, can’t-make-a-decision-what-to-put-on, feeling isn’t only limited to streaming sites. Sometimes the sheer volume of offerings that come back when you type in “HIIT workout” on YouTube can feel daunting.
So for those times when you’d rather just get on and do some exercise without all the decision-making of what you should be doing, why not try an exercise program? These are, essentially, curated calendars guiding you through a certain number of pre-chosen workout routines. And the good news is that there are plenty of them out there.
From yoga to HIIT, if you look hard enough you can find a program to suit almost any taste. But to keep things simple for now, we thought we’d share 6 excellent exercise programs that’ll help keep you motivated to move every day. We hope there’s something here for everyone!
IGNITE | 28 Day Yoga Program | ALL LEVELS YOGA CHALLENGE – Breathe and Flow
30 Day Workout Challenge – MrandMrsMuscle
30 Days of Yoga – Yoga With Adriene
30 DAY STRETCH CHALLENGE – Fearless Motivation Fitness
Yin Yoga is an excellent practice for restoring both the body and the mind. Whether used as a recovery method for athletes, an anti-stress tonic for busy people, or a simple tool for unwinding in the evening, this slow and soothing yoga style has something to offer to everyone.
We’ve written about the benefits of Yin Yoga previously on the blog, so today we thought we’d jump straight in and share some great classes for you to try at home. The videos below range from 15 to 90 minutes in length, and are presented from shortest to longest. So whatever your time restraints, we hope there’s a class here to suit your schedule.
15 Minute Mindful Relax & Restore Yin Yoga Practice
Yin Yoga for Inner Peace, Calm and Joy
Stretch the day’s tension away with this yin yoga sequence (35-minute practice) | Rituals
Yin Yoga Without Props – Full Body Yin Yoga for Beginners
45min. Yin Yoga “FULL BODY STRETCH” with Travis
50 Minute Full Body Yin Yoga Practice | Breathe and Flow Yoga
1 Hour Yin Yoga Class Without Props – Full Body Yin Yoga Class
