Synchronised swimming

Is synchronised swimming right for you?

Graceful, demanding routines set to music in the pool. It is a hard-intensity, low impact activity that you can do indoors, in a group. Expect to burn around 490 calories an hour, based on a 70 kg person.

Steep learning curve. Expect to spend up to about £20 a month.

Why try synchronised swimming

• Improves flexibility. It takes your joints through a full range of movement.
• Teaches a skill. There is always something new to learn, which keeps it interesting.
• Improves fitness. It raises your heart rate and builds stamina.
• Sociable. It is an easy way to meet people and have fun.
• Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start synchronised swimming

1. Look for an artistic swimming club with adult beginner sessions.

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

3. Book a few lessons. Good coaching at the start saves months of frustration.

4. Warm up for five minutes first, build up gradually and stop if anything hurts.

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.