‘Everybody into the pool!’

When Gary Gach, an author and mindfulness instructor based in San Francisco, wants a workout, he craves something that does more than just burn calories. He wants something that feels good. He chooses swimming.

“Swimming is whole body fitness. It also is aerobic, brings the heart rate up and gives a nice massage,” says Gach, who swims in the San Francisco Bay with the Dolphin Club, a public access athletic organization founded in 1877. Gach says his swimming partners range in age from 20s to 90s.

“[Swimming] is thoroughly enjoyable, in and of itself. Golf doesn’t feel as nice.

Workout rooms—ditto,” he says. “Getting older, immediately feeling good is a great motivation.”

Good all around

Benefiting everything from cardiovascular health to mental health, swimming is wonderful for people of all ages. For older people, though, it’s an especially good exercise choice.

“Swimming is a very beneficial exercise for older adults as it works your cardiovascular system, respiratory system, strength and endurance,” says Aubrey Reinmiller, owner of Vitality Fitness and Wellness in Montgomery County, Maryland. and author of “Reinvent Aging: The Over 50 Fitness Guide to Improve Energy, Strength and Balance.”

Swimming is a unique exercise because it works all major muscle groups: legs, arms, shoulders and core muscles. And it’s particularly good for joints, as it provides a great range of motion and flexibility.

“Swimming is typically a good option for many older adults, especially if just returning to exercise, who are dealing with arthritis as it takes a lot of pressure off the joints,” Reinmiller says.

Inspired to take a dip in the pool? Follow these tips for swimming success.

Safety first

Swimming can pose some safety concerns that are worth heeding before taking the plunge.

“The major safety concerns for older adults would be to ensure safety upon entering and exiting the pool with maintaining caution for slippery pool decks. Wearing swim shoes or keeping them at the edge of the pool is a good option,” Reinmiller says.

And, as with most exercises, a proper warm-up is essential.

“Start slow and perform a warm-up to ensure joints and muscles are loose as well as preparing the cardiovascular and respiratory system,” Reinmiller says

Back to basics

If you haven’t hit the pool in a while, it’s a good idea to start slow.

“If you’re rusty, strip things back to basics. Spend some time focusing on floating in the water with the correct body position and build your stroke up step by step,” says Connor Mollison, a Scotlandbased former competitive swimmer who’s taught swimming to everyone from toddlers to adults.

Never learned to swim? The good news is, swimming is accessible to all, and it’s never too late to learn.

“If you’re a complete beginner, I’d recommend taking some lessons to learn the correct body position as well as proper breathing techniques,” Mollison says. “Swimming is all about efficiency of movement. If you can build up to doing front crawl and backstroke with efficient technique, you’ll notice amazing cardio benefits.”

And if fear is holding you back, don’t give in.

“Water can be extremely dangerous, but if you learn to navigate it safely (like learning how to cross the street), you can enjoy its many magical, fun and therapeutic qualities,” says Kim Shults, a private swim instructor in San Diego, who specializes in anxiety in the water. “It is never too early or too late to learn how to swim. My superpower is being able to teach an adult with lifelong fear how to swim in just one session.”

Added to the mix

While swimming is an excellent form of exercise, it shouldn’t be your only form of exercise. It is low-impact and great for easing pressure on the joints, but it’s not the best option for promoting bone health.

“Since during swimming one’s body is supported by water, the skeleton does not bear weight,” says Robert Herbst, a personal trainer, wellness coach and champion powerlifter. “As a result, the skeleton is not stressed and the bones can lose density.”

Exercise experts recommend supplementing swimming with weightbearing exercises that help maintain muscle mass and bone health, and prevent falls. Weight-bearing exercises include walking, hiking, jogging, climbing stairs, playing tennis, dancing, and resistance exercises, such as lifting weights.

“Any swimming program should be combined with a weightlifting program which stresses the spine and long bones of the arms and legs,” Herbst says. “This will cause the body to make new bone and improve bone density to prevent osteoporosis.”

Make swimming part of your overall exercise diet and you can experience more than just physical benefits.

“Swimming improves your quality of life,” Shults says.