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.
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/
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A Speedo poster once said: “You’re only one swim away from a good mood.” But there’s lots more to be gained from swimming than an improved state of mind. In fact, there’s a whole host of health benefits associated with water-based exercise.
So here’s a round-up of 9 of the most powerful and impressive ways swimming can improve your health.
Makes for a healthier heart
Studies have shown that swimmers have lower heart rates, more stable blood pressure, and improved circulation and breathing when compared with their non-swimming counterparts.
This is very good news for the heart-conscious. And as it’s a cardio exercise (and an excellent one, at that), swimming will work your heart harder than normal, shaping and strengthening it until it’s as healthy as ever.
Lowers your risk of diabetes
It’s estimated that over 4 million people in the UK are living with diabetes.
A study has shown that men can reduce their risk of diabetes by 6% for every 500 calories burned per week through aerobic exercise (that’s roughly 45 minutes of breast stroke). And that women can reduce their risk by 16% simply by partaking in vigorous exercise just once a week.
Regulates breathing
Learning a proper breathing technique is one of the best things you can do for your body. Some health benefits of deep breathing include better circulation (increased oxygen to the heart), improved respiratory system function, and reduced anxiety.
Swimming not only increases your lung capacity, but it forces you to adopt a proper breathing technique.
As regular swimming leads to a lower heart rate, improved blood pressure, and more efficient functioning of the lungs, breathing, by extension, becomes much easier.
Improves wellbeing
Like most forms of exercise, swimming releases endorphins, and endorphins lift your mood. As well as this, swimming is unique in that the rhythmic and flowing style of the exercise itself produces a calming effect. So you’ll feel happier and more relaxed.
Swimming on a regular basis could help to reduce feelings of anxiety and depression, as well as promoting healthier sleep.
Swimming could extend your life
For anyone hoping to live well into old age, it looks like swimming could hold the answer.
A 32 year-long study following over 40,000 men, aged between 20 and 90, found that those who swam had a 50% lower death rate than runners, walkers, and those who didn’t exercise at all. This is an incredible result, and with such a huge margin it’s hard to deny that there may be something in it…
Improves Coordination
Your body engages lots of muscles when swimming. Upper body, lower body, hands, arms, legs, feet, head. All your limbs have to work together in order to not only keep you afloat but keep you moving. So coordination is crucial for success in the water.
Learning to move the different parts of your body separately, at varying speeds, in perfect rhythm, is great for building coordination skills.
Builds core strength
Swimming is great for your core. Despite the fact that it’s generally heavier on the upper body, it engages so many muscles that the core naturally gets an excellent workout.
Not only that, but it can also help make you lean and toned. Swimmer’s shoulders, anyone?
Increases flexibility
The range of motion required to swim, along with the unusual muscle movements, can aid and encourage flexibility. The fact that there’s little stress being put on your joints and bones means that your muscles can relax. And when your muscles are relaxed, there’s more opportunity for them to stretch out.
Swimming can also be a great way of recovering after a more intense workout, as swimming can help prevent muscle tightness.
Helps you sleep
In a study focussing on older adults suffering from chronic insomnia, participants reported boosts in sleep quality and overall quality of life after engaging in regular aerobic exercise.
Considering that around one third of people in the UK are thought to be affected by insomnia, regular exercise such as swimming could be a great help.
Get swimming!
If you want to take the plunge and start swimming towards a healthier lifestyle, why not take a look at our prices and membership plans.
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Goggles are an essential item in any swimmer’s locker. Whether you’re a beginner or a seasoned pro, goggles can really help you out in the water.
So to help spread the word, here are 3 benefits of wearing swimming goggles…
Goggles protect the eyes from chemicals and saltwater
One of the most obvious benefits of wearing goggles is that they offer protection against chlorinated water and ocean saltwater.
It’s no secret that chlorine can cause a considerable amount of stinging when it comes into contact with the eyes. The same goes for saltwater too. And though for some this isn’t a huge issue, it can be very distracting and unpleasant for others.
Good goggles provide a protective watertight seal, reducing the amount of water that can enter your eyes. So for anyone who’s particularly sensitive to chlorine, owning a pair of goggles is an absolute must.
They improve underwater visibility
Goggles are designed to be used underwater. And this is where they can really improve the quality of your swimming.
Having a clearer view underwater can allow you to safely increase your speed whilst maintaining good spatial awareness.
The clarity offered by goggles also makes it easier to perform underwater exercises with more confidence, thus enhancing your all-round swimming experience.
Goggles can help keep you motivated
Both stinging eyes and lack of underwater visibility can severely decrease your motivation to stay in the pool. Goggles are a great remedy for this, for all the reasons stated above.
By wearing goggles you may stand to increase your motivation to swim. Not only can they help you feel more confident with your performance and underwater abilities, but you’ll be free from the nagging pain of chlorine water in the eyes.
All-in-all this may even help you get in better shape, as you might quickly find yourself swimming for longer and practising more underwater exercises!
Get some goggles!
If you think it’s time to grab a pair of goggles for your swimming bag, then why not pick up a pair next time you visit Jesmond Pool & Gym, where we have a brand new selection of fantastic goggles by NESS Swimwear!
With the reopening of pools around the country, many people are breathing a sigh of relief at the prospect of getting back into the water after so many months. But safety concerns are still paramount, and it’s essential for both users and operators to take the necessary steps to keep everybody safe.
To help us all make a smooth transition back into the water, Swim England has released a series of guidance documents outlining safety tips and “robust recommendations for operators, casual swimmers, lane swimming, family-fun sessions, club activity, teachers and those attending swimming lessons.”
To provide a brief overview of these guidelines we thought we’d share some of Swim England’s insights and recommendations with you. But for PDF downloads of the full documents you can visit their website.
Leaving and returning home
According to Swim England it’s best to reduce the time spent in changing rooms as much as possible. One way of achieving this is to arrive at the pool swim ready, wearing your costume underneath your clothes, so you can get into the pool as briskly as possible.
It’s also recommended to take a shower at home before and after your swim. This again lowers the time you’ll spend in the changing rooms.
Swim England also point out that it’s a good idea to take hand sanitiser with you. And, of course, they emphasise that you avoiding entering any facilities if you’re showing any symptoms of Covid-19.
At the facility
The general advice given here is to follow the operator’s guidance on all safety measures, from social distancing to direction of travel whilst swimming.
Swim England also emphasises the use of hand sanitiser wherever it’s made available.
Respecting fellow swimmers
In the guidelines Swim England makes a point of reminding us to always be respectful of, and patient with, our fellow swimmers. They remind us that not all swimmers in the pool will be of the same ability, and so we must be conscious of other people’s rights to enjoy swimming at their own pace.
Further to this, they emphasise that we refrain from overtaking anyone in the pool, and always check to see if anyone faster is approaching before pushing off at a turn.
Resting
For many people, taking regular breaks is an important and enjoyable part of their swim. The guidance offered here is, primarily, to remain mindful of others. Swim England recommend keeping yourself to the edge of the lane, with your head facing away, so that others can turn and pass without violating social distancing measures.
More resources
For more information on how to keep yourself safe and healthy in the pool, take a look at Swim England’s coronavirus FAQs page, which is “being regularly updated to reflect the latest advice from gov.uk, World Health Organisation (WHO), and Public Health England (PHE)”.
Photo by Jim De Ramos from Pexels
You may have guessed this already, but here at Jesmond Pool we like swimming. It’s a fun and accessible way to exercise, and comes with a host of great health benefits.
But, just like with any other activity, it can be easy to fall into comfortable swimming routines and stop pushing ourselves. Often it’s simply that we’re too familiar with our exercise patterns. Our brains anticipate what’s coming next, and we don’t work as hard. To combat this, sometimes it’s best just to throw ourselves in at the deep end (figuratively speaking) and try something new and unfamiliar.
With this in mind, we’ve put together 6 swimming sessions, ranging from 375 to 1000 meters, that you can use to mix up your next swim. Enjoy!
1000 meters
Warm-up
2 lengths freestyle
Main set
4 lengths freestyle
4 lengths breaststroke.
2 lengths freestyle.
2 lengths pull.
Repeat main set 3 times
Cool-down
2 lengths freestyle
800 meters
Warm-up
1 length freestyle
Main set
2 lengths backstroke
4 lengths breaststroke
8 lengths individual medley
1 length freestyle
2 lengths backstroke
4 lengths breaststroke
8 lengths individual medley
Cool-down
2 lengths freestyle
600 meters
Warm-up
1 length freestyle
Main set
2 lengths breaststroke
2 lengths backstroke
6 lengths freestyle
2 lengths pull
4 lengths individual medley
2 lengths breaststroke
Cool-down
2 lengths freestyle
500 meters
Warm-up
4 lengths freestyle
Main set
4 lengths breaststroke
6 lengths freestyle (20 second rest between lengths)
4 lengths sprint (30 second rest between lengths)
Cool-down
2 lengths freestyle.
400 meters
Warm-up
4 lengths freestyle
Main set
6 lengths freestyle
4 lengths side stroke
Cool-down
2 lengths easy freestyle
375 meters
Warm-up
3 lengths breaststroke
Main set
2 lengths freestyle
1 length breaststroke
1 length freestyle
2 lengths backstroke
1 length freestyle
1 length backstroke
2 lengths backstroke
1 length freestyle
Cool-down
1 length backstroke
More exercise, less pool
If you enjoyed this post and would like to follow some more pre-made routines for exercising out of the water, have a look at The Tennis Champ Workout and 6 Plyometric Exercises To Turbo-Boost Your Workouts for some poolside workouts.
