Getting in the Swim of Things, Part Two

Kevin Wiggins, a former college football player and previous contender in the Mr. Connecticut Bodybuilding Championship, enjoys the buoyancy and resistance he gets from swimming an hour a day, three days a week. He moves through water with less pain and more range of motion than he usually feels when he's walking. The 48-year-old salesman made swimming his main form of exercise after finding out six years ago that he had arthritis and deteriorated cartilage between his right hip and leg bone. "Swimming is a great exercise for people who are getting older," says Wiggins.

And for people who are younger.

Even babies should learn to swim, says Harlem swimming instructor Lindo, who helps infants, 6 months old and up, get used to water. Children and adults have to overcome their fear of water and build their self-confidence to learn how to swim, he says. "People need to trust themselves, trust that they can control the water and trust that their instructor won't let them drown."

If you don't already know how to swim, you're never too old to learn. But make sure you learn from a certified instructor who is trained in CPR and first aid. If you're getting aquatic therapy, make sure your instructor is certified in physical fitness with knowledge of your medical condition, says Dr. Jorge Minor, medical director of rehabilitation services at Queen of Angels Hollywood Presbyterian Medical Center in Los Angeles. Before you sign up for a swimming class, consult your doctor, Dr. Minor says, especially if you have chronic pain or heart or inner ear problems.

Despite the many advantages associated with swimming, many people avoid the water. Some never learned to swim because they were afraid of drowning, says Fathemat Nauzo, a Harlem YMCA swimming instructor. Some women don't want to get their hair wet because it'll take too long to get it back together. Nauzo suggests that these women schedule swimming classes near their hair appointments or use a mild shampoo and a leave-in conditioner. But making excuses and avoiding water just prolongs how long it'll take to learn how to swim and to enjoy a healthier life.

Whether swimming for exercise, recreation or therapy, the buoyancy and resistance of water works all the muscles, physical fitness professionals say. Swimming gives a similar cardiovascular workout to weight lifting, jogging, walking and aerobics without the pounding.