Hi Guys, hope this is a right place to ask. I'm approaching 40..and due to busy lifestyle I haven't been exercising the past few years. BMI is normal, just want some advice to get fit. Used to be a school swimmer back in the days... thinking to take up swimming again.. anyone can advice on how to start again? I know breast stroke and free style. Looking for plans to build up strength again. I would say my fitness level now is low.. start to feel aches and pains and weak.

This post has been edited by ultra_nyamuk: May 6 2024, 09:42 AM

Find a convenient pool to swim. If you live in a condo, no excuses.
Can join clubs with swimming pools, though it will not be cheap.
Otherwise, swim in public pool if available.

Once venue is sorted out, its a matter of taking 30mins or 60mins to get started.
Start with 2 laps.. then 4, then 8..... slowly build up stamina.

If no suitable venue, may want to try something else like cycling, or jogging or even walking.

Get into a pool that you can stand up in and go ahead and swim. It should be like riding a bicycle and it will come back to you. And if you are just doing it for exercise and not competition, having perfect strokes is not important.

I am exactly the same as you. Nearly 40s, busy with work and ignored physical health and wellbeing for the last 5yrs. Once upon a time was fit engaging in triathlons. Now I'm just trying to get some fitness back and the struggle is real. A few things I've learnt:

1. Take it easy. Our joints and muscles still maintain the muscle memory but the strength, durability is no longer there. I sprained my shoulder 20 mins into my swim and it took nearly 2 weeks to get better.
2. Active and gentle warmups. Slow and relaxed pace 2.5-3mins/lap for maybe 5 laps followed by stretches.
3. Ego check. There will be faster stronger swimmers. Ignore them.
4. Cool down laps and stretches. VERY VERY IMPORTANT. It reduces the soreness and improve recovery. I use a decathlon pilates bands to help with my stretches .
5. Layoff the paddles. Its quite hard on the shoulders and rotator cuffs so maybe use it after a few weeks of training.
6. Get a routine. Find a pool that you can adhere to with your timing. I stay in a condo with a (barely) 20m pool, its not ideal but I use for AM workouts before work (6-6.30am). This I do 2 times a week. I alternate with 2 times a week at either 3k sunway or Panasonic pool, shah alam as its near my work place and it opens till 9.30pm
7. Focus on technique. For me I prefer to get into the zone and focus on form and efficiency. Very meditative and relaxing after a stressful day at work.

This post has been edited by rush3508: May 6 2024, 10:03 AM

Venue is not an issue as there's clubhouse pool. I just don't know how to start again without hurting myself..haha! I forgot how I used to train for competition those days. What warm ups to do.. what stretches and I forgot about cool downs too 😆. I don't plan to use paddles or even boey. Thanks for the replies guys.

I learned swimming at age 45. Now only know freestyle. My breast stroke sucks. Let alone back stroke and butterfly. I make sure I swim 3-4 times a week in the public pool. I'm not a good swimmer but swimming keeps me fit. Better than my overweight peers.

You should start swimming now and try to make it at least 1000m per session. And your stamina will gradually increase.

This post has been edited by DenshaOtoko: Jul 16 2024, 11:48 AM

1000m seems a little extreme ? haha..yes I was the fittest back then when I was swimming competitively...but soo many years ago.. now cacat already