The end of the year is full of festivities, like eating and drinking (when booze bans allow it) more than we should. And why not? After yet another year of lockdown restrictions, we can afford, within pandemic guidelines, to let down our hair and enjoy bidding farewell to 2021.

January, on the other hand, is the beginning of things anew. New opportunities, new dreams, and yes, everyone’s favourite new challenges: the New Year’s resolution: getting fitter, healthier, and happier.

The answer is crystal clear, blue, refreshing, and in your garden. So, you want to be healthier? Let’s look at swimming’s benefits. If you’re just starting with exercise, or worried about your health, speak to your doctor before starting any exercise programme.

Swimming works your body out, head to toe.

We use big sections of our upper and lower body when we swim. Different strokes work different muscles, so mix them up for a well-rounded workout. • Crawl focuses on your shoulder and chest muscles as well as engages your thighs and bum. • Backstroke works your posterior shoulder muscles and the upper back. Good posture, here we come! • Breaststroke exercises the rest: biceps, triceps, lats, pecs, and inner thighs.

Swimming sets fire to calories.

No surprise here. It takes a lot of energy to work all those muscles, and that, after all the Christmas treats, burns a lot of calories! The more you exercise, the more calories you burn. Did you know, for instance, that leisure swimming burns around 440 calories every 30 minutes in a +- 80kg person. And if you get more vigorous, like swimming butterfly, you can double that figure. And get your own figure into shape!

Swimming loves your heart.

Scientists, and doctors, recommend that you should engage in just two and a half hours per week of moderate-intensity physical activity for optimal cardiovascular health. Plus, swimming is just as good as out-of-the-pool activities like biking, walking, or even TikTok dance classes. And of course, with rays of sun and refreshing water, a lot more fun! Swimming’s low impact. It stands to reason. Our bodies are buoyant in water, which reduces body weight by up to 90%, and because it’s less weight-bearing, everyone can take advantage of it (and protect those joints) if they want to be active. It’s not just physical, it’s mental too. Swimming doesn’t only exercise your body. It gives your head a workout too!

Hello feel-good hormones!

Swimming, like all exercise, releases endorphins in your brain. And these make you feel good and give you less stress, and a sense of wellbeing, and happiness.

Turbo-boost your brain health.

It’s like doing sudoku in your pool! Increased blood flow, thanks to exercise, helps keep your brain healthy and in peak shape. In fact, just being in water boosts the blood flow to your brain.

Banish depression.

Cold water is thought to be an effective treatment for depression. The research behind this is that one type of stress, such as the shock of cold water, trains the body to respond better to other stressors, like depression and anxiety.

The colour blue is your friend

Blue, at least subconsciously, is calming. Just think of the sky and the sea on a beautiful day. Even better, being near, in, or under water is thought to make you happier and healthier. So, blue definitely doesn’t give you the blues!

Swimming encourages socialising.

Yes, you can swim by yourself. You can be sure Michael Phelps does! But swimming pools also encourage socialising, which is great for connecting with others and your sense of wellbeing. So that’s the theory. What can you do to reap swimming’s advantages? Just like land-based sports and activities, the sky (or the water) is the limit to the exercise you can do to keep your mind and body healthy and happy. Here is just one suggestion, but have a browse online, and you’ll find plenty more!

Go vertical!

OK. Swimming laps is the most common pool-based exercise. But what if you have a small (or plunge) pool and doing 10,000 laps may become a little boring. Go vertical instead! Vertical water workouts include water walking or jogging, water aerobics, water flexibility training, water yoga, water rehabilitation, and swimming pool wall exercises. Try these for starters. • Run from one end of the pool to the other, and then push back. • Do jumping jacks. Starting with your legs together, jump up, out and back. • Roll out your shoulders, front, side, back, and around. • Want to assert your dominance? Try underwater scissor kicks with alternate arm punches. Finally, remember to drink plenty of fresh water. You don’t want to become dehydrated, which you may not notice because, thanks to the cool water, you aren’t noticing sweat or increased body temperature. So, dive into your New Year’s resolution: the pool! It’s fun, it’s healthy, and it’s so next year! Happy 2022!