A Fitness Idea That’s All Wet

Swimming may be the perfect exercise for people with diabetes—or anyone!

By Lance Porter

Swimming has been called the “perfect exercise.” It gives you an outstanding cardiovascular workout. Because the water supports your weight, it does so without stressing your joints. If you have arthritis, if you are overweight, or if you have an overuse injury from walking, jogging or running, swimming may be just the exercise you’re looking for. As an added benefit, swimming works your upper and lower body at the same time. Serious marathon runners have muscular legs but spindly arms. Competitive swimmers, on the other hand, have a beautifully symmetrical, balanced physique.

Of course, swimming is not quite as easy or convenient as walking. You can’t do it anywhere; you need a pool. But for the benefits it provides, it’s well worth finding one. Most communities have a pool—check with your local department of parks and recreation. There are also pools available at many colleges, most YMCAs and many large commercial gyms. If you’re traveling, many large hotels and motels have a pool.

What you’ll need

Aside from the pool, the gear you need to swim is limited: a swimsuit, pool shoes and a good pair of swimming goggles. Goggles are important because they protect your eyes from chlorinated water, which can cause eye irritation. The longer you swim, of course, the more important it is to have a good pair of goggles that fit comfortably without leaking. Pool shoes are especially important for those with diabetes. Walking barefoot is not recommended, even at the pool or on the beach. Cuts and injuries to the foot can be hard to heal if your blood sugar is high.

Reasonable precautions

Before starting any new exercise routine, be sure to check with your doctor. Also, be aware that swimming, like any other form of exercise, tends to lower your blood sugar. If you are on insulin or a medication that can cause hypoglycemia (low blood sugar), be sure to test your blood glucose before you get in the pool. A swimming buddy is also a good safety idea, as well as a good companion!

Tips to make your workout go swimmingly

• After warming up and stretching, swim continuously for 10 minutes. Once you can do that comfortably, increase your swim time by two minutes every third session. Then add sprints of about 50 yards each. Rest for about 30 seconds in between sprints.
• As you swim, think about a straight line from head to hips to legs.
• All parts of the stroke are integrally linked. Head position and kick determine how high you ride in the water.
• As you swim, keep your head straight down; roll your body both ways, even if you only breathe on one side.
• Alternate different strokes within the same workout to reduce boredom and work different muscle groups.
• Warm up and stretch before swimming hard. A few minutes of stretching before and after swimming will make your stroke smoother and more efficient, and will help relieve muscle soreness.
• For advanced swimmers: Get a stroke coach to boost performance. A coach can provide a structured, systematic swimming routine and help establish good stroke mechanics. A coach can teach you to cover the same distance with fewer strokes, making you a more efficient swimmer.

Beyond laps

Swimming laps is fantastic, but it’s not the only exercise you can do in a pool. Many pools offer water aerobics classes, led by a trained instructor. Water aerobics gives you a great workout without the pounding you get in a traditional aerobics class. Water aerobics is perfect for people with arthritis or other conditions that make conventional exercise difficult or painful. And it’s fun! Ask around to find out who offers classes in your area.

Lance Porter is the editor of “Diabetes Positive!” magazine and author of the book, “28 Days to Diabetes Control!”