This is especially true if you have any injuries or diseases, such as arthritis, because water supports your weight to relieve the pressure on ankles, knees, and hips. Swimming also provides enough resistance to exhaust a large number of calories and to help you achieve your target heart rate. When starting to swim as a regular exercise activity, progress from low intensity to higher intensity activities. Learn the simplest of strokes first and slowly work your way up to others. For individuals who cannot swim, jogging or walking in the water provides enough resistance, so your target heart rate can be achieved.
Beginners can also add variation to their exercise by using flotation devices.
Flotation devices provide excellent support, while allowing you to gain a good workout. Try hanging on to the side of the pool to develop the floating and kicking that is part of regular swimming. This will also help to build stamina. Try walking backwards or skip from side to side while moving across the pool. Your target heart rate can be checked in the same way as other activities, such as running.