Swimming is a fantastic form of exercise with numerous physical and mental health benefits. Many people love the idea of becoming a regular lap swimmer and may even go as far as buying new swimwear, goggles and other equipment but after a couple of weeks their efforts start to peter off. This can be frustrating (and expensive) and unfortunately the idea can gradually get pushed into the "too hard" basket. Let's look at some of the reasons people struggle to keep up a regular swimming routine and explore how to get past these roadblocks and become a swimming success story. For the purposes of this article, we will assume that you have a pool reasonably close by that you can access regularly. * Swimming Skills: Some individuals may not have very strong swimming skills or may feel uncomfortable in the water. This lack of confidence in their perceived ability can discourage them from swimming regularly. The best way to overcome this is to commit to improving your swimming skills. This may include such strategies as reading books about swimming such as Adults Guide To Better Swimming, it could also involve watching YouTube videos about improving your swimming strokes or, if you are prepared to outlay a bit of money, it could mean enrolling in some stroke correction classes to make sure you are on the right path. * Time-Consuming: Swimming can be time-consuming compared to other forms of exercise. Getting changed, showered, and drying off after a swim can add extra time to a workout routine. You also often have to drive there and back. Like anything you need to create a system that lets you achieve what you want without wasting time. Firstly accept that in order to swim you will need to drive, maybe use the time to listen to a podcast or make phone calls (if you have hands free). Build that into your time allocation. While getting changed and showered can seem like it takes a long time, it really doesn't have to. Being organised with all the gear you need will help with this as well as being efficient. Heading straight to the showers after you get out of the water and not spending too long under the hot water will speed this process up. Also consider that showering at the pool means you don't have to do it at home, saving yourself some time there. A good tip is to have a set of toiletries that you leave in your swimming bag, saving you the hassle of gathering those things up from home each time you swim. * Cost: Access to a pool may come with a membership fee or a cost per visit, which can be a financial burden for some people. Most pools have different passes available and generally the more often you swim, the cheaper each visit is. Buying monthly or even yearly passes can drop this cost considerably if you are prepared to outlay the money up front. Check if there are sales or other incentives where you can save on passes. Although some people are not big fans of direct debit payments, this can often work out to be the cheapest option and worth considering. * Boredom: Swimming laps in a pool can become monotonous for some individuals. They may get bored with the repetitiveness of the activity and seek more variety in their workouts. Explore ways to vary your swimming routine. Check online or with fellow swimmers about the workouts they follow. Rather than getting in and swimming 30 laps continuously look at ways to break this down into different distances and combinations of skills. Adults Guide To Better Swimming includes some examples of different workouts. * Seasonal Limitations: For outdoor pool swimmers, weather can be a limiting factor. Cold temperatures or inclement weather can make outdoor swimming impractical for much of the year. If you live somewhere cold there will almost certainly be an indoor pool nearby. Even locations with a relatively warm climate will heat the outdoor pool during winter allowing you to continue swimming. Swimming during winter can be a mental game, but, like anything, if you establish a routine and stick with it the colder weather does not need to interrupt your swimming progress. * Inconvenience: Swimmers need to carry swim gear, including swimwear, goggles, and towels, which can be inconvenient to transport regularly. Get yourself a mesh swimming equipment bag to keep your goggles, kickboard, pool buoy and fins in and keep it in your car. Leaving it there will eliminate the hassle of taking it in and out and remembering to do so. For your swimwear, cap, towel and toiletries, once again get yourself a designated bag that you keep packed and ready to go. Consider having more than one swimsuit and towel which will allow you to dry out one set, while packing your dry set into your bag ready to go the next time. * Lack of Social Interaction: Swimming can be a solitary activity, and some people prefer exercise routines that allow for more social interaction or group participation. See if you can buddy up with a friend(s) who would also like to become a regular swimmer. You could also join a swimming squad or group. These do not have to be competitive, but will help you keep on track and meet other people to enjoy your workout with. Check the different squads that your local pool has available, you may be surprised what is on offer even if you are a beginner. * Perceived Lack of Progress: Swimming is a sport that can take a while to start to see progress, especially if you haven't swum before or it's been a long time since you have been in the water. You just have to hang in there during those first few weeks when every lap feels exhausting and it seems like every other person in the pool is zooming past you (especially kids!). Set yourself a target for each workout and gradually increase this as you get fitter. Give yourself at least a month to become accustomed to swimming laps and then start setting some goals. Like any sport, you need to put in the practice to see progress. Continued smaller efforts will build and you will start to see improvement. You might also consider starting in a smaller pool as one lap of a 50m pool can seem very daunting on your first session. Starting smaller will allow you to achieve more laps and rest more often. Use your smart watch to track your laps and times and chart your progress or if you are old school note how many laps you have done each session. You can track your times with the pace clock at at the pool. Ultimately you will have to motivate yourself to keep up swimming regularly, but if you set your intentions and build a swim (including travel time) into your routine it does not have to be difficult to keep it up. As mentioned, being organised with your gear will go a long way towards keeping you on track and purchasing a pass that is more economical is also helpful. See if you can get some friends to come along as well, as this will also make you more likely to stick with it. Finally see going for a regular swim as an enjoyable activity rather than a chore and your whole mindset and motivation will change.
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Some adults may go through their entire life wishing they had learned to swim as a child, yet they never 'get around' to taking lessons. It seems like an easy enough thing to organise, right? Find a swim school, enroll in lessons and turn up at the appointed time. But, as anyone who has been through this experience knows, it's never that simple. Learning to swim as an adult carries a certain stigma, (even though it shouldn't), that can be hard to overcome. It is what makes wannabe swimmers keep postponing those lessons even though they may desperately want to get in the water and enjoy what so many others do. Some of the reasons for this are simple and others a little more complex. Let's look at the most common ones. Fear and Anxiety: Many adults who haven't learned to swim may have a fear of water due to a past traumatic experience or simply because they never learned as children. Fear and anxiety can be significant barriers to learning to swim. Self-Consciousness: Adults may feel self-conscious about their appearance or skills when learning something new, especially in a public setting like a swimming pool. The fear of embarrassment can deter them from taking lessons. Time Constraints: Busy adult schedules with work, family, and other responsibilities can make it difficult to find the time for swim lessons. Some adults may perceive learning to swim as a time-consuming commitment. Physical Barriers: Adults with physical limitations or disabilities may believe that swimming is not accessible to them, even though there are adaptive swimming programs and instructors who can accommodate various needs. Perceived Lack of Athleticism: Some adults may feel that swimming requires a level of athleticism or physical fitness they don't possess. This misconception can discourage them from trying. Negative Self-Image: Negative self-perception, body image issues, or concerns about how they will look in swimwear can prevent adults from taking the plunge and learning to swim. Social Pressure: Peer pressure or societal expectations can influence adults not to pursue activities they believe are out of their comfort zone or are not aligned with their social group's interests. Age-Related Beliefs: Some adults may believe that swimming is an activity best learned in childhood and that it's too late to start as adults. They may underestimate their ability to learn new skills at an older age. Unfamiliarity: Adults who didn't grow up around water or have limited exposure to swimming may simply not be familiar with the activity, making it seem out of reach and unachievable. All these reasons are valid but non of them are insurmountable. Some are physical, some mental and others are motivational. But ultimately they are all excuses that are easier to cling to than getting down to the business of learning to swim. Accept that is won't necessarily be an easy journey, but then again the best things in life often aren't. Despite all the barriers adult non-swimmers may perceive to be in their way, learning to swim as an adult is entirely feasible, and many adults successfully overcome these hurdles and many others as well. The most important decision you have to make is that you are going to have a go - and then you can start to move forward. My book Learning To Swim When You're Scared is a great first step in this exciting process. It helps you navigate the fear and self doubt and takes you through those first baby steps to get in the water and try. Remember only you can make the decision to learn to swim and every day longer you leave it is a day less you will enjoy the water. Are you ready to take the plunge? While you can swim any time during the day, there is something special about an early morning swim. Arriving when the pool has just opened and greeting familiar faces is an addictive early morning ritual for many. The first dive in can also be so invigorating - whether it's the delicious coolness on a warm summer's morning or the toasty warmth of a heated pool in winter. However, what is even better, is how you feel both during your swim and after, when you have a shower and get ready to start your day. The universal motto of just about every early morning swimmer is "what a great way to start the day!" It doesn't even matter if you do a hard squad session or just a few gentle laps, that feeling of well being seems to be a magic ingredient in the water itself regardless of the effort you have expended.
All that might be well and good, but getting motivated for early morning swimming can be a challenge, especially when your warm and/or comfortable bed is so inviting. However, with some strategies and mindset shifts, you can create and maintain a routine arranged around an early morning swim. Below are some strategies to help you both get into and keep up your swimming habit. Prepare the Night Before: To make your morning swim smoother, prepare everything the night before. Lay out your swim gear, pack your bag, and have a healthy snack (if you eat before you swim) and your water bottle ready to go. This reduces the time required to get up and out the door and makes you less likely to talk yourself out of it because you aren't organised. Create a Consistent Schedule: Establish a regular swimming schedule. Consistency helps your body adapt to the routine, making it easier to wake up early over time. Try to swim at the same time each morning. Accountability Partner: Find a swimming buddy or training partner who shares your early morning swimming goals. Knowing someone is waiting for you at the pool can be a strong motivator to get out of bed. Use Positive Reinforcement: Reward yourself for completing your morning swim. It could be as simple as enjoying a delicious post-swim breakfast or treating yourself to a favorite coffee or snack. Progress Tracking: Keep a record of your swimming progress. Seeing improvements over time can be highly motivating. Track metrics like distance, time, or the number of laps you swim. You can do this with your smart watch or keep a notebook/journal. Mindset Shift: Change your perspective on early mornings. Instead of viewing them as a chore, see them as an opportunity to start your day in a positive and active way when the rest of the world is still asleep. Gradual Adjustment: If you're not accustomed to early mornings, don't force yourself to suddenly wake up at 5am when your previous bedtime was midnight. Gradually adjust your wake-up time by going to bed and waking up 15-30 minutes earlier each day until you reach your desired time. This might take a week or two. Enjoy the Solitude: Morning swimming often means a quieter, less crowded pool. Embrace the solitude and the peace it can offer. It can be a meditative and serene experience and you don't have to fight traffic on the way. Stay Committed: Commit to your early morning swims for a set period, such as a few weeks or a month. After that time, assess how you feel and whether it's become a habit. Stay Flexible: Understand that life may occasionally throw curveballs, and you might miss a morning swim. Don't be too hard on yourself; just get back on track the next day. Remember that motivation can vary from day to day. There will be mornings when it's harder to get out of bed, but having a strong routine and a compelling reason for swimming can help you overcome those challenges and make early morning swimming a rewarding and sustainable habit. Often when people are looking to improve their swimming ability they don't want to bother with the "little things". They want to get fit and swim dozens of laps or they want to get faster and, to achieve these goals as quickly as possible, they don't see the importance of fixing the "little things" that may be impeding their stroke. They would rather invest this time in getting more laps in and just getting the job done. However, the reality is that swimming is a highly technical sport and small adjustments in your stroke technique can and do have a big impact on your overall efficiency and speed in the water. Focusing on these "little things" before you start ramping up your distance ensures that you are making the most of each stroke. Investing time to fix any deficiencies will pay off in the long run. Here are the main "little things" that the average recreational swimmer may need to work on to improve their stroke: * Streamlining: Minimizing water resistance is crucial for fast and efficient swimming. Small adjustments in body position, head placement, and limb alignment can reduce drag, allowing you to move through the water with less effort. Keeping your body horizontal and on top of the water is the absolute foundation for swimming well. * Breathing Control: Proper breathing is essential for maintaining oxygen supply and rhythm. Small improvements in your breathing technique can help you maintain better oxygen levels and swim longer without fatigue. Blowing bubbles is absolutely essential to swim efficiently. * Rhythm and Timing: Swimming well requires a rhythmic and well-timed stroke. The little details in your stroke, such as the timing of your kick, catch, and pull, contribute to maintaining a smooth and efficient stroke cycle. * Kicking: While you do not need to have a super fast six beat kick, you do need to have an efficient kick that keeps your legs on the top of the water. Bad habits like bending your knees or dropping your legs too low will have a huge impact on your overall stroke. * Economy of Motion: Swimming well means minimizing unnecessary movements. Small adjustments in your stroke can help you conserve energy by eliminating wasted motions and ensuring that every movement propels you forward. In addition to helping your swim better, correcting the little things early on in your swimming journey can also help with injury prevention. Incorrect movements in swimming can lead to overuse injuries in the shoulders and discomfort in your neck and lower back. Mastering the little things can also help with your mental focus, giving your something to concentrate on as you move up and down the pool. Paying attention to the nuances of swimming can deepen your appreciation of the sport and help you work toward mastery, which can be personally fulfilling. In summary, swimming well is a culmination of countless small details that, when addressed and refined, contribute to overall performance and enjoyment of the sport. Whether you're a beginner or an experienced swimmer, giving due importance to the little things is essential for achieving your swimming goals. Continuous attention to the small details is ultimately the path to long-term improvement as incremental gains in your technique, strength, and endurance add up over time and lead to noticeable, positive changes in your stroke. Desensitisation can be a helpful technique for individuals who have a fear of water or are anxious about learning to swim. Desensitisation involves gradually exposing yourself to the feared situation or stimulus (in this case, water) in a controlled and manageable way. It can be done as slowly and gradually as you are comfortable with and always within your own limits. When you have a genuine fear or phobia of the water the idea of going anywhere near it can be overwhelming but you can wind this fear back a baby step at a time. It is very helpful to have a support person who can come with your while you are moving through desensitisation both for your comfort and safety. Start with Familiarisation: Begin by getting comfortable with water in a calm, non-threatening environment. This might involve sitting by a quiet pool (not a noisy/busy one), splashing your feet in shallow water, or even just observing others swim. The goal is to ease into the presence of water without feeling overwhelmed. You might need to do this ten times or fifty but the key is to keep on going with it. Use Progressive Exposure: Gradually increase your exposure to water over a period of days or weeks. This could mean wading into the shallow end of a pool, holding onto the pool's edge, or having somebody hold your arm or hand in the water. The key is to take small, manageable steps that allow you to become more accustomed to the sensation of being in the water. Breathing Exercises: Practice deep breathing and relaxation techniques before and while you are in the water. Anxiety often leads to shallow breathing and muscle tension, which can make it harder to learn to swim. Learning to control your breath and stay relaxed in the water is crucial. If especially anxious you may need to remind yourself to breathe regularly. Practice in Shallow Water: Spend time in shallow water where you can stand comfortably. This provides a safety net and reduces the fear of going under or being in over your head. Sometimes the children's pool can be a good place to practice this as the depth is much shallower. Choose a time when it is unlikely to be busy, for example during school hours or early in the morning. Positive Reinforcement: Celebrate your successes and milestones. Each step you take toward becoming more comfortable in the water is an achievement, no matter how small it may seem. Small things like a coffee or treat at the pool cafe are a worthy reward for pushing yourself outside your comfort zone and can drive you to keep trying. Consistency: Consistent exposure to water and practice are key to desensitisation. The more time you spend in the water, the more comfortable and confident you will become. This may seem to take a long time initially and you may have setbacks along the way, but slowly chipping away at your fear will reap rewards eventually. Committing to at least two or three times per week will speed the process up and lessen the chance of regression. Remember that learning to swim can be a gradual process, and it's okay to take your time. Be kind and patient with yourself as you go through this journey. If your fear of water is severe, consider seeking the guidance of a qualified swimming instructor or a therapist specialising in water-related phobias. They can provide structured support and guidance throughout your journey to become a confident swimmer. Alternatively you can find articles or books that deal with this issue and may be able to help. Goggles are an essential part of every swimmer's equipment bag and it is worth taking some time to find the right pair for your child and/or you. There are many things to consider when choosing goggles but fit and comfort are the main ones. Check out my longer article about goggles by clicking HERE or on the sidebar.
There is nothing more difficult (for both parents and teachers) than a child who does not want to attend their swimming lessons. It is stressful for a parent to have to drive a resistant child to their lesson - especially when this resistance may involve crying or even a full blown tantrum - and it is stressful for the teacher who has to try and integrate an unhappy swimmer into their class. It can be tempting to give up the fight - accept your child doesn't want to go and try again later, however this is generally not a good strategy as it often means an even bigger resistance further down the track. As difficult as it may be, it is almost always better to push through the resistance and turn your reluctant swimmer into an eager student.
The main reason not to give up on children and swimming lessons is safety. Swimming is a vital life skill that every child should learn. The longer you put swimming lessons off, the further behind your child will be and if fear is behind their reluctance the further this fear will intensify. Swimming is different to ballet or soccer, it should not be seen as an optional extra activity, but a compulsory one for all children. So, how do you transform a kicking, screaming child into one who is excited, or at least willing to attend swimming lessons? There are a few different things to consider when addressing this question. First of all try and pinpoint why your child doesn't want to go to swimming - is it fear? Do they not like the teacher? Is there something about the environment that they don't like ie is it too noisy or busy? Is there an element of the lessons they are anxious about eg. having to remove their goggles or jumping in the deep end? When you find out what the problem is, try and work out how you can deal with it.
The main thing to remember is that if you simply remove your child from lessons every time they scream or cry they will soon learn how to avoid swimming. If you make it clear that quitting is not an option, they will gradually come around to the idea. If you believe that your child has an underlying anxiety issue then consulting with a professional can also develop useful strategies to overcome their fear. As much as I love teaching children to swim, I always get such a special buzz from my adult students. Some of them come to me desperate to be able to enjoy the water with their children or grandchildren but are too ashamed to admit that they do not know how to swim. This can be because they simply never learned, or they have had a frightening incident that has left them too fearful to try again. If you are one of those adults, don't let fear or shame hold you back. Swimming is fun and I would love every adult who wants to learn to do so.
It's easy for me to say that, but how can you actually go about it? Well, the very first step is acknowledging that you want to take the step of learning to swim and the next is to commit to it. Once you've made the decision to give it a go, try and act on it as soon as you can or it will turn into another one of those things that you're "going to" do someday. Check if your local swimming pool has lessons, ask a family member or friend if they will show you the ropes or you could start with my book Learning To Swim When You're Scared: How to Overcome a Fear of Water. It will start you on your way. Whatever path you decided to take, take action! Make this your year to learn to swim. Most Australian primary schools have a swimming program that caters for students of all ability levels. At some schools it is run through the Aquatic Centre's Learn To Swim Program using their qualified instructors. Other schools use their own teachers or parent volunteers. I do not dispute for a moment the value of school swimming programs. They play a vital role in the overall education of each student (especially those who have never had swimming lessons). However, I am often asked if school swimming programs are sufficient to teach a child to swim proficiently. To this I would have to say no. Again, I am not denigrating what school swimming programs do, but parents should recognise that there are limitations.
It's January again - the time for New Year's Resolutions. If you're one of those people who want to improve your swimming skills, there is no better time to do it. Maybe you want to try a triathlon or do an open water swim. Maybe you just want to improve your fitness. Or maybe you want to achieve that childhood dream of being a good swimmer. Whatever your motivation,take that first step and check at your local pool for squad sessions they have available. While my book Adults Guide To Better Swimming is designed for people who are either unable to join a squad or simply don't want to, I really do believe it is the single best way to really improve your swimming skills. It can be a bit intimidating when you first attend a squad session, especially if you are still developing your fitness but remember most of the other people in squad had to start somewhere too! Check the website or make that call and find out what's involved. Some pools have squads especially for beginners while others simply have different lanes for varying ability levels. Whatever the set up at your local pool make sure you talk to the coach before you start. Explain where you are with your swimming ability and talk about what you want to achieve. If there are mixed ability levels it is the coach's job to adapt the program to suit all swimmers. They will probably do a bit of an assessment of your different strokes and offer some basic advice to get you started (if there are major issues they may give you a separate workout altogether to help build up your skills). If you have never swum in a squad before it is almost certain that you will lag behind the other swimmers to start with, but please don't let that put you off. Do as much as you can and keep at it! The first few weeks will be tough, but you will eventually start to see improvement. As you learn the kind of sets your coach gives, you will get used to the different sessions and discover what you like and dislike. Perhaps one of the best aspects of squad is the social component. Swimming with others not only helps you find new friends, it will motivate you to improve and keep up with the other swimmers in your lane. Not to mention it will give you people to celebrate a great time or commiserate when you are assigned an especially tough workout! |
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