Surprisingly, swimming is mostly an upper-body exercise. It uses the small muscles of the arms more than the large muscles of the legs. Like all aerobic activity, you have to swim for at least 20 minutes at least 3 times a week before your heart and lungs are strengthened by the exercise. Doing a variety of swim strokes is a great way to stretch and tone.

Exercising in the water is good for people who are overweight, pregnant, or older, or those who suffer from arthritis. It is also good for people recovering from an injury. The buoyancy of the water relieves weight on the joints. Swimming is not a weight bearing exercise, and does little for bone strength. It is an excellent aerobic activity and does burn fat.

Water exercises may include adaptations of land activities like jogging, bench-stepping, circuit and interval training, and calisthenics. You can increases resistance to a movement in water by using fins or kickboards.

Safety is an important factor in water exercising. Don't swim in strange or unsupervised water locations. If you enjoy water activities, it is a good idea to learn CPR and basic water rescue procedures. Find public swimming and water exercise programs that have certified water safety instructors to lead their classes. If you can't swim, enroll in only shallow-water classes.

Swimming pools should be clean and safe. Home and public pools both need to have chlorine and pH levels routinely checked. Railings and ladders must be stable. The water temperature should be appropriate for the activity.

Finally, remember that water doesn't protect the skin from getting sunburned. Always wear sunscreen when you swim outdoors.

Choose physical and exercise activities that you enjoy and that are readily accessible. Work with a certified exercise leader to learn how to exercise safely. To learn more about exercise and fitness, visit your local bookstore or library, or call your local YMCA or YWCA.

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