By Viqué-Ocean Kahinju
HAVE you considered giving swimming a try? Well, fitness experts say it has tremendous benefits. It is a moderate alternative for aerobics because it helps circulate oxygen to the heart and lungs, says Remmy Ssekamwa, a fitness trainer.

Abel Ddamulira, a swimming coach, however, cautions that one should have a check-up before starting a swimming programme. “It might be difficult for a beginner to maintain intensity for the recommended 30 to 60-minute exercise,” he says.

Dr.Kim Won IL, a cardio physician at Bia Health and Medical International Centre, Kampala, also warns that one can easily exceed their target heart rate range when swimming.

Therefore, those with a heart condition should reveal their condition and see a physician before starting.

One is advised to invest in protective equipment, including goggles, a swim suit, swim cap (protect the hair from the effects of chlorine), floaters (for children or learners) and a life vest.

Benefits of swimming
It involves all the limbs
It is one of the least stressful exercises and is recommended for patients recovering from orthopaedic injury.
It helps the heart and lungs keep healthy, controls asthma and builds muscle strength and cardio-vascular fitness.

Swimming elevates the heart rate and stimulates blood circulation. This is beneficial for older adults as lung capacity begins to diminish with age.
It beats stress and relaxes one’s muscles.

Swimmers develop life skills such as sportsmanship, time-management, self-discipline, goal-setting and self-worth.
Weight loss: A 130-pound person that is swimming at a moderate pace will burn approximately 240 calories every 30 minutes.

Damulira says swimming is also good for children, but parents should first take them for a check-up. Children also need to be supervised, no matter their swimming skills. Young children can drown in less than 2 inches (6cm) of water.

Precaution
One can contract diarrhoea from contaminated water. Do not swim if you are ill and avoid swallowing water. Take a shower before and after swimming.
Children should have bathroom breaks and their swim wear checked frequently.

Swimming pools should be regularly treated to kill bacteria. However, although chlorine treats water, it does not completely kill bacteria.

One can also contract gastro-intestinal and skin infections, conjunctivitis (eye infection), nose, throat and respiratory infections as well as hair loss due to chlorine.Health experts should check public pools to ensure safety.

Safety Tips
Test the water daily with a pool kit.
Do not wear contact lenses while swimming. Micro-organisms can get between the lens and the eye, causing infections.
Do not swim during menstruation unless you have an intact tampon.
Downside of swimming

Water cools one’s body temperature, preventing the body from heating up as much as it would with other aerobics.
When body temperature is lowered, it impacts on body metabolism; the faster the metabolism, the more calories one burns.

Swimming makes one very hungry
The more fats you have, the more you will float and the less you will work out.

Who should not swim
One at risk of convulsions
Patients with heart complications
One with a skin infection
People aged 70-90 years
Asthma and pneumonia patients
One suffering from muscle pull
Do not swim on a full stomach. Swim at least 20 minutes after eating to avoid indigestion
Avoid lakes, rivers and ponds. They habour germs and increase chances of drowning