Olympic swimmer Stephanie Proud talks about why it’s never too late to take to the water

Swimming is one form of exercise that can be done at almost any age. We to find out why and get tips on how to make the most of the activity.

Britain’s Stephanie Proud competed in the London 2012 Olympics. Philippe Lopez / AFP

Of all forms of exercise, swimming is one of the most beneficial. It provides a cardiovascular, full-body workout with limited impact on joints. What’s more, it can be done at almost any stage of life – all you need is a pool or beach.

Stephanie Proud, who represented Great Britain in backstroke at the London 2012 Olympics, knows all too well the benefits of regular pool time.

“I think swimming is great because you can do it at any age. You can see people swimming from 6 months to 95 years and it’s so good on your joints,” says Proud, who is also an ambassador for Speedo.

“People who run a lot often get bad knees from the impact, but because swimming is such low impact, you can carry on doing it.”

She adds that while swimming is great for cardiovascular fitness, it can also be used to complement other types of workout. “If you’re into weightlifting or another sport, swimming is a good supplement because of the cardio benefits, and it works different muscle groups. And, if you go through all the strokes, it’s a full-body workout.

Proud retired from competitive swimming after the London Olympics, but still swims regularly. “I go to a masters group a few times a week – for people aged 18 to 60. They’re people who want to train and do sets and still be a bit competitive, even though they don’t enter races.”

She recommends people join swimming groups and clubs, even if they’re not competing, because it adds to an otherwise solitary activity.

“Personally, I don’t like swimming alone – I get bored,” she says.

“Most clubs and groups offer something for beginners through to advanced adults and have a good coach who is willing to put you through the paces.

“Setting a goal for training is really good – I don’t like getting in the pool and not knowing what I’m going to do. I prefer to get in and say, I’m going to swim 1,200 metres today and I’ll do it as four 100m of this and two 200m of that and finish with eight 50s of this. I’ll break it into little sets and put time targets on them. For a beginner, see how fast you can do 50m, then try to improve on that time over successive weeks.”

But swimming isn’t just about improving your times. It’s also about improving technique. “A lot of people think that the faster you turn your arms over, the better that is, but you need to focus on the technique and efficiency of the strokes,” says Proud.

Here are her tips for getting more out of your swimming sessions.

Breathing

“Trying to go as long as you can without breathing is a common mistake. Try to get into the routine of breathing every three strokes. Competitive swimmers will often hold their breath longer, but if you’re doing 1,000m and over, breathing every three strokes will extend the time you’re able to be in the water.

“Another tip is to exhale under water. Too many people try to hold their breath and exhale when their face is out. By exhaling in the water, when their face is up they have more time to take a breath.”

Body position

“Keeping your head down and body flat during freestyle helps with efficiency. A lot of people swim with their heads up, which makes their hips sink – they end up trying to pull their whole body through the water instead of using their natural buoyancy to be flat on the water.

“Also, when you’re breathing, turn your head to the side, instead of sticking it up. This is a small head movement – turn it to the side, take a breath and turn it straight back into the water.”

Kicking

“Flexibility of the ankles is a big thing. You want to break the surface of the water with small splashes when you’re kicking. You don’t want to have your feet fully coming out and you don’t want to kick from your knees.”

Hands and arms

“You need to keep your fingers together. It’s not that you have to clench them, but keep your fingers close together and keep the wrist up, elbow up and armpit open. You’re looking for a natural catch on the water to leverage it. It should feel like you’re holding onto the water.”

Backstroke

“Keep your head relaxed and back, and look at the ceiling, as this will help keep your hips up. It’s all about using your natural buoyancy in the water. Don’t fight the water. If you fight it, that’s when you sink.”