Swimming is one of the most enjoyable and effective aerobic exercises. It is especially suitable for older people who can no longer bear the high impact and joint stress of running or jogging. And it has the added benefit of providing a total body cardiovascular workout unlike any other.

It's a good idea to monitor your heart rate while you're swimming. Ask your doctor what your maximum heart rate should be. While you're exercising, check your pulse and count the number of beats during a 10-second period. After counting the beat for 10 seconds, multiply the number by six to get your heart rate.

Here are some suggestions from the United States Masters Swimming organization for equipment you might want to consider:

• Wear goggles to protect your eyes and see everything more clearly. They should fit snugly yet be comfortable. You can get prescription goggles if you need them.
• Use fins to work your legs and add propulsion to your swimming. They should be snug fitting, but not too tight.
• Foam "pull buoys" put some flotation into your swimming. They come in many shapes and sizes and are placed between your legs above the knees. This allows your lower body to float more while isolating your swimming to the upper body. If your legs tend to sink, or if they're just tired, a pull buoy can often help.
• To work your legs exclusively, use a kickboard. It allows your upper body to float while you concentrate on your kick. These are usually made of foam and also come in a variety of shapes and sizes.

Related information: Lifestyle changes - Exercise | Nutrition channel - Fitness

Source:  US Masters Swimming. Fitness: getting started - starting a swimming routine. March 1, 2002.