Editorial supervision: Yokohama Swimming Association

Although there are probably many who, though aware that swimming is an efficient form of exercise that works out the entire body and that swimming in a swimming pool does one’s body good, are hesitant to take up this activity again, not having engaged in it since swimming classes at school. The following is one-point advice for grown-ups.

STEP1 Posture

Assume a position that allows you to float comfortably in the water (float horizontally in the water with your arms and legs extended). You won’t be able to float if you are tense, so relax and loosen up your body. Direct your gaze directly downward and immerse your face completely in the water. Lowering your extended hands slightly below the surface of the water will allow you to achieve balance and your body will float comfortably.

STEP2 Kick practice

Gently extend your knees and ankles from your thighs and move them gently and rhythmically below the surface of the water. Be careful not to bend your knees and move them forcefully above the surface of the water as this will not propel you forward. The important point here is to move your legs from the trunk. In order to practice this, you can begin by practicing while holding the wall of the pool or a kick board, and then go on to kick with your face submerged.

STEP3 Stroke technique

Gently plunge your arms in the water from your fingertips, extending them straight out at shoulder width along your body axis, and move them back along your body so that your thumbs brush against the side of your thighs. Beginners should try to make large and gentle strokes from their shoulders without bending their elbows.

STEP4 Breathing practice

While standing in the water, bend over to immerse your face, and then raise your face sideways either to the right or to the left, and breathe from your mouth. Then, immerse your face again and exhale underwater from your nostrils. By repeating this sequence, you will learn how to breathe easily.

This time, we provided one-point advice for the crawl, but most pools have a “walking” lane in addition to “swimming” lanes. Since “water walking” puts little strain on your knees and other joints, it is recommended for those of you who feel uneasy about swimming.

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