Swimming

Is swimming right for you?

A full-body, joint-friendly workout you can do at any age. It is a moderate-intensity, low impact activity that you can do indoors, on your own. Expect to burn around 490 calories an hour, based on a 70 kg person.

Easy to pick up. Expect to spend up to about £20 a month.

Why try swimming

• Burns calories. At around 490 kcal an hour it can help with weight loss alongside a balanced diet.
• Improves fitness. It raises your heart rate and builds stamina.
• Clears your head. It is a reliable way to lower stress and lift your mood.
• Builds strength. It works your muscles hard enough to make you stronger over time.
• Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start swimming

1. Go to a public lane-swimming session and start with 10 easy lengths.

2. Get the basics: swimwear, goggles. Borrow or hire before you buy.

3. Keep the first few sessions short and easy, and aim for two or three a week.

4. Stay safe around water: go with other people, check the conditions and learn with a qualified instructor.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.