Learning to swim as an adult
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.
For more on the benefits, check out The Benefits of Swimming: Why You Should Get in the Pool
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.
Email info@jesmondpool.online to find out more about adult swimming lessons.
Begin To Build Strength
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.
Check out our class timetable
https://jesmondpool.online/classes-timetable/
If you want more information on or to book either Craig, Amelia or George:
email: craig@jesmondpool.online
Dive in and enjoy the water
Why you should swim
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.
https://jesmondpool.online/jesmond-pool-timetable/
