Swimming

Swimming is a great form of all-round exercise which can help you to be more active and healthy. Swimming can also boost your mood, help you relax and it’s never too late to learn.

A 30-minute session of moderate to vigorous-intensity activity at the pool on one or more days a week will count towards your recommended weekly activity target. However, even small changes can make a big difference to your health and make you feel great.

No matter your level, there are many physical and mental benefits to swimming, both in a pool or if you prefer, outdoors. You can read about some of the benefits set out by Swim England. 

Getting started

The best place to get started is at your local pool. You'll find information on classes for different age groups and levels, women-only sessions, timetables and prices. 

Find a pool near you or contact your local authority.

Most pools offer adult-only beginners' lessons, which focus on building confidence in the water and improving your stroke. If you're unsure about starting lessons, ask if you can watch a class or two to get a better idea if it's for you, or ask to speak with one of the teachers.

There is more advice and guidance available for beginners on the Swim England website.

If your joints are a problem, attending a class at your local pool may help as the water helps to support your joints while you move and can help you strengthen your muscles so that walking and other activities of daily living become easier.

Equipment needed 

A swimming costume or trunks are all you need. If you wish to cover up, most pools allow you to wear whatever swimwear you like, within reason, such as leggings or a close-fitting long-sleeved T-shirt, but it might be a good idea to check with the pool first.

Wearing a pair of goggles is a good idea to avoid the stinging sensation caused by chlorine in the water and to see where you're going under water.

Top tips

Find out what discounts are available

There is usually a cost associated with going swimming but some leisure centres and pools offer discounts for unpaid carers, especially for those who are claiming Carer’s Allowance. It’s worth asking the staff if this is available for you.

Try other activities in the water

If you’re able to take a break from caring to get to the pool, swimming isn’t your only option wih many pools offering aquafit classes or other water based aerobics

Join a club

If you enjoy swimming and want to get more involved, consider joining a club. Clubs are a great way to make new friends and meet new people. Find a swimming club near you

These warm up and cool down suggestions from the NHS can also help reduce the risk of injury.