Regular long-distance swimming produces the same benefits as running, cycling, or cross-country skiing. It causes you to become fit very rapidly. You can get into good shape by swimming twice a week for 15 minutes.

The water makes exercise easier, especially for those who are overweight. If you stand in water up to your neck, you become 90% lighter. The water pressure improves circulation by 25% and painful joints move more easily in water.

Exercise in the pool may be in the form of swimming laps, running, walking, jumping, or using a kickboard. The water acts as a giant cushion for these activities. It absorbs the shock from jumping and provides low-impact exercise. Because water has more resistance than air, walking or running in water makes your leg muscles, heart, and lungs work hard even though your speed for these activities will be slower. Begin your activities slowly in the water, or do warm-up activities before you get in the water.

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