Three Physical Activities That You Cannot Do Without part 1

Physical activities are for developing the body. They give sound healthy benefits that befit the organ, nerves and muscles of the body.

Without these, the body tends to degenerate. Muscles for example lose their tone. 

The three physical activities below will suit all round body development.

You cannot do without them. There seem to be natural as the fresh air you breathe daily. You can add your favorite, for example tai chin and or aerobic dancing as supplementary.

Welcome to the world of physical activities and enjoy.

Swimming: Swimming can be fun. But it can be intimidating if you do not know how to swim.

When you swim, every muscles of the body must be brought into action. 

 In reality, there is no exercise that benefits the body more than swimming.

You disagree? Okay. Take cycling. It is a sporting activity that is exhilarating and gives thrill. What part of the body that is very active in the event? It is the legs. 

The arms and hands stay stationary on the cycle handle. Pedal action from the legs benefits the trunk more. 

But it transported mostly blood flow to the rest and upper part of the body. It also has positive effect on the upper part of the body in an indirect manner, for example muscle toning. So much benefit from cycling.

In swimming, the legs, hands and arms are employed to move forward, backward or static. 

Compare these two activities in terms of dynamic action and your will and see that swimming is a plus.

Because the arm, shoulder and leg is brought into play.

Benefits Of Swimming

The best benefits that swimming released to the body include the following.

It increases the rate of heart beat.

Swimming relief mental tension and so induces relaxation.

It cools the body during a hot climate.

Swimming gives relief to arthritis and rheumatoid pains.

Post traumatic therapy.

Hydro therapy.

Welcome to the world of swimming.

Learning To Swim

Learning to swim is easy. It gives fun and leisure.

The challenge is that most people do not know how to breathe while under the water.

How do we breathe while under water?

This is even much easier than the swimming action itself! Learning to breathe under water is fun! It is easy as adding 1 and 1 to get 2.

A simple action of breathing technique will be demonstrated here. Take with you a big bowl ¾ full of water. 

Now take a deep breath (do not breathe out) and immersed your face in the bowl of water. Breathe out through your mouth if you cannot breathe out with your nose while your face is immersed in the water. Some find it hard to breathe out though the nose while immersing the face in water. Continue to breathe out via, the mouth and notice bubbles rising as you breathe out. While you breathe out, you also at the same time breathe in air indirectly in the water. This is one way swimmers breathe during a swimming meet.

Practice this exercise anytime you take a bath. Become use to it. By the time you find yourself at the swimming pool, all hassle about breathing under water during swimming is gone!

Floating

Okay, next learn to float. 

If you can breathe under water or above the water but you cannot float, you can’t swim period.

Learning to float is much easier than breathing under water.

Here we go. In a big bath, fill water to ¾ of level. Lie with your hands by your side with head raised but shoulder under water. Do not attempt to raise your legs. The body will float. We called this a back float.

You can even do this at the shallow side of the swimming pool or the river or beach.

Stand and check if water is at hip level. Now, place the palms of your two hands at the bottom of the swimming pool. Keep your shoulder under water. Your body including the legs will float. This is a front float.

How about moving forward with the palms like a wheel barrow? Move one hand forward palms down one after the other. Do this for some time and have fun. Then see if you can alternately kick the legs up and down in the water, but do not raise the legs out of the water. You will fall forward because the kicking propels your body forward. Just blow water out with your mouth and maintain your breathe.

If you can ride a bicycle, and who does not these days? You can do this pedal action in the river or the swimming pool.

Stand in water that is at chest level but below the shoulder. Lift one leg up and bring it down alternating one leg after the other like the pedal action on a bicycle. The palms of the hands likewise cupped to paddle the water up and down. As you paddle with one hand, bring the other up between the chest and the belly button level like the leg actions. This will keep you stationary on the water. With head above water, you can thus breathe in and out normally as on dry ground.

A simple action to begin swimming I like to introduce is the dog paddle. Every person can do the dog paddle. You breathe with your head above the water like the pedal action above.

Like as said earlier, the pedal action keeps you static in the water. You are at a vertical level. Now if you thrust the hands forward and continue the pedal action with the palms cupped, and at the same time kicking the legs into a push and pull action, you are likely to move forward. You are now lying horizontal in the water.

 This is the dog paddle. This is how a dog swam across a lake or small river or stream.


If you think you have learn to breathe, float and swim by reading this story, share it.

Other benefits you get from swimming is large muscle development.

Swimming Outfits

Many and varied outfits are available in most sports shops. But you can swim with whatever shut you like.

Women war variety of swimming trunks, but especially bikinis for this.

Men wear boxers or pants. Some men wear swimming jerseys.

Children can wear pants and swimming trunks in all cases. 

To your good health!


Miebakagh57 (Miebakagh Fiberesima) Copyright 2014-2015

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Advantages And Benefits Of Swimming And How You Can Learn To Swim 2

Step One: Get A Good Coach.

A swim instructor or teacher will be able to give you a lesson on swimming. A friend who can swim can even teach you the ropes. How about taking your swimming lesson from your partner?

If you are an adult, you need at least an hour per session. Children from 6 to 12 years will need 15 to 45 minutes.

There is no standard instruction as to how to learn how to swim. Instructions may differ, but the arm strokes and leg kicks for competitive and all swimming are the same. 

Your first lesson should be how to breathe while you are immersed in the water. How do we breathe under water? 

We breathe with our mouth while under the water like a fish. This is called buccal breathing.

Begin in shallow water. That is, water in which is knee or waist deep, and you are able to stand.

Step Two: Get Comfortable In Water

Breathing Lesson. A breathing lesson I found useful is to fill a bucket or big bowl with water.

Now, take a deep breath. Immersed your face in the bucket or bowl of water and breathe out with your mouth. Note bubble forming out as you breathe out. Breathing out with the nose seems to be hard with most people, so breathe out with the mouth. Do not swallow any water. Continue to breathe out and in with your mouth two more time while your head still immersed in the water. Rise up your head and rest.

Do this two more time. Do it whenever you take a bath until you can breathe out and in comfortable with your mouth.

The next time you are in shallow water, or a swimming pool, immersed your head and practice breathing in and out with your mouth.

A fish has no nostril but breathe in and out with the mouth.

Toads use the same method.

Start with a moderate depth say waist or chest deep that you can stand. If there is a mistake or misshape, you can stand up to breathe normally in such a situation.

This is how you should breathe when you are completely immersed in the water, buccal breathing.

Later, we will see how breathing can be integrated with arm strokes and kicking movements.

Step Three: Banish Your Fears Of Water.

Why people are afraid to swim is because of drowning. They cannot breathe under water. They do not know how to breathe under water. This is the all basic fear. Now you do know how to do it prettily good.

Next, never go for swimming alone while you are in the learning stage. But you go with your teacher or with a good and strong swimmer. It is much better to go with group of swimmers who knows what there are up to.

While getting used to the water, do not swim in running water. You will not know what to do in a critical condition like an undercurrent drift.

Do not swim during a bad weather; and in water that is extremely too cold because your leg and arm muscles can fail you when they get rigid.  Even your breathing under water will be short due to the cold. You will have a hard time to paddle yourself out of the water.

Step Four: Learn Floating Techniques.

In water that is at waist level, place your two hands palms down a foot away and your legs will float.

You can use your hands to move like a wheel barrow, while your legs still float. Enjoy the fun for awhile!

If you like, you can alternately kick the legs up and down in the water. This is the scissor kick.

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This will propel you forward and your hands get off the bottom of the pool!

The fall only tells you that your hands need to be employed to continue to move forward.

Alternately, hold the side of the swimming pool arms apart, and allow your legs to float. In this posture, you make a T shape with your body by straight out your legs. 

It is optional to wear a goggle during a swimming session. It let you see clearly. But you can open your eyes under water and swim.

More Floating Confidence: 

The Mushroom float: Easy come and easy go with beginners. Water should be at chest level. Shoulder should be under water while the face is submerged. Clasp your knees with both hands. Your body will swirl forward and float. Your back appears to break the surface of the water.

The Front Float: You stand in water chest level, facing the side of the swimming pool or bath with both hands holding the rail. Breathe in and lower your face in the water for 2 to 3 seconds. Your legs will float effortlessly.

If you tuck the legs under the body and try to sit down, you will get to the standing position.

Always keep your shoulders under water which is shallow or chest level. This will make your body easy to float.

There is nothing for you to do and make your body float in water. The trick is that your body submerged completely in water and it will float effortlessly. That is why water should be at waist or chest level (and above as we advanced). As we duck under, the body effortlessly floated on its own!

The Back Float: 

Water is at waist level.

Take a deep breath and hold.

Keep the shoulder under water as in the front float.

Keep the back of the head under water.

Always look toward your toes.

Avoid sitting at the bottom of the pool or shallow water and you should not try to lift the body and legs. Let the water support or do this.

Breathe out and breathe in again and hold.

If you breathe out and do not breathe in again your body will go under water.

The breathing in seems to inflate the body like a rubber balloon or tube.

This technique will help you relax or sleep on the water like the dead man posture! Breathe in and hold your breath. Straight your legs and keep your arm parallel to the body. Stay floated.

Threading Water: 

Water should be slightly above chest level but below the shoulder.

Stand strait or vertical.

Raise one leg up and try to lower it while you raise the other like you are trying to ride a bicycle.

Your hands likewise should be cupped and paddle the water up and down.

The arm motion balanced the leg peddle and you stay floated upward without any forward, backward or side movement.

Notice that I had not introduced any floating gear so far. My conviction is that one should learn to swim without the gears. It can be introduce if the learner had a hard time understanding instructions.

How You Can Learn To Swim The Breast Stroke

The breast stroke is one of the first strokes good for beginners in competition swimming. But competition swimming is hardly our concern here.

What matters is its importance in swimming like observing a sinking swimmer; and swimming on to save that life.

Again, the breast stroke is slowest of all the swimming strokes and can be use in a leisurely and relax manner in water.

It is the most popular of all swim strokes.

Three movements are all that it takes to make the breast stroke to success.

It is a hard stroke. All movement is done on the belly or breast with a fish-like stream line body.

In competition, if you miss one arm or leg stroke you stand disqualify, even if you come up tops! 

First, is you press down and out. The body must be in a glide position in the water. You dive in straight out your hands and legs.

With your arms press down and out, take a dive and your head should be slightly above the water but face submerged. Keep both legs and arms straight together. Let the body glide awhile. In this way, the body is in a straight line or stream line posture. Keep the head always above water or submerged it slightly above water and look straight along the surface of the water.

Next, with the cupped hands, pull the hands, pull the arms downwards and outwards, and breathe in through the mouth.

Two, arms and legs bend. Bring or press your hands towards the body; and at the same time, draw up the knee toward the body and spread or open it outward apart so that a drag or slow down motion is avoid.

Third, is the glide. Arms and leg motion completed action and the body results in a glide position again as the beginning above.

Here you breathe out via, the mouth and nose.

After allowing the body to glide awhile, continue with step two above, for another glide and so on.

Then take your rest if need be.

This is the breast stroke technique of swimming.

To your good health and swimming fun!

Miebakagh57 (Miebakagh Fiberesima) Copyright 2014.

Advantages And Benefits Of Swimming And How You Can Learn To Swim Part 1

I like to say that I love swimming. Do you love this activity?

Swimming is one form of a physical activity that builds a strong body.

It is an all round body workout. It builds and keeps all major muscles of the body arm, shoulder, neck, chest and heart, lung, waist, hip and leg strong.

When you swim, your arms, legs, shoulder and head do all the movement and propel you either forward or backwards in the water.

When you thread water with your hands and legs, you stay stationary or vertically on water.

I love swimming. I like to swim regularly.

I would rather love to learn to swim competition than to learn to run a sprint because of the injury that would involved on an unlucky situation. Since, a sprinter can fall and be injured.

I have seen a law tennis player fell and break an arm or a knell.

I have seen a runner or jogger fell and hit his/her face on the hard ground and sustain some wounds or few bruises here and there on the body.

I have seen footballers, professional or amateurs, break they legs during a game of soccer and doctors put them into the wheel chair or on crunches.

Where does swimming come in here in the picture?

A good swimmer on a playful situation with a swimming partner and is push into the water. During the fall, the water cushioned his/her body against any injurious impact.

It is very hard and rare to get any harm during a swimming session. Even if you had not done some warm ups before the swim, injuries like a sprained back, arm or leg is rare.

But all said, it is better if you do some warming ups as in all bodily activities.

I had not seen any good swimmer get hurt during a swimming competition or water activities.

Drowning in the water is not an injury. It is an accident.

Accidents are caused by many factors, primary negligent. Recently, four year old toddler get drown in his parents swimming pool few minutes after his dad take a leave from him!

It is natural for the boy to move toward the pool or water! Learn more below.

His dad should not have left him alone without a caretaker or protective swimming float

on the kid.

More so, it seems the boy had no swimming lessons.

From a year, children including toddlers can be taught how to swim in shallow water. This is best news indeed.

A good swimmer will take all the necessary precaution as not to be drowned whether in the swimming pool or the drifting river.

Drowning in the river is always associated with persons who do not know how to swim. A person learning how to swim but goes alone without his/her teacher can be drown either in the river or swimming pool.

 A traveler crossing a river can be submerged if cannot swim when boat capsized.

This is all the more reason why swimming floats should be at hand for travelers crossing a river who do not know how to swim.

The advantage of swimming over all other physical activities is that it is not connected with any bodily damage.

7 Benefits Of Swimming: Swimming has many benefits. These are state below.

·         Post injury therapy. Are you a jogger or footballer? Do you play tennis or you are a cyclist? Did you sustain any pain after the playing session? Did your coach or teacher advice you to go for a swim for a post injury therapy? Swimming will impact healing therapy on that sprain and speed up the healing process! Most good coach usually told their students to go for a swim in case of a wound.

·         Swimming benefits the heart. During a swim, the heart rate speeds up. There is an increase rate of heart beat that takes some stress off the mind and body.

·         Consequently, swimming relaxed the mind and body. When you swim regularly, all stress and tensions in the mind and body finds an outlet and go away! You can relax well and even sleeps better.

·         Low impact therapy. I mentioned earlier you are playfully pushed into the swimming pool or a river and you fall on the water. Or you dive into a river. But the water cushioned your body on the impact generated. The trauma you would otherwise sustain on landing on a hard surface or ground, while landing on the water is zero!

·         Strong muscle development. Swimming builds all your body muscles. When you swim on a regular basis, your arms, neck, shoulder, hip, waist and legs do all the bodily movements in the water. This guarantee all round body muscle build up.

·         Swimming relief arthritis issues. The Arthritis Foundation recommends swimming as the best type of therapy for stretching muscles, strengthening muscles and an aerobic exercise. Swimming in the open water or the swimming pool will give all the three benefits mention here.

·         According to the Center of Disease Control (CDC), if a pool is heated to warm the water, the warm water will help loosen the stiff joints. Persons with rheumatoid arthritis also benefits from this; and water based aerobic exercises improves stiffen joints and relief one from osteoarthritis pains.

Why Physical Activity Or Exercise Of Any Form Is Important To Your Health And Well Being

An active physical life is a sigh of good health.

A person in pain or who is not feeling well cannot be active. Life may slow down on such limitations.

So physical activity or exercise in any form is important for:

·         It can improve the quality of life.

·         It reduced the risk or tendency to develop certain diseases like type 2 diabetes. Certain cancers in men and women, and cardiovascular disease or heart disease.

·         Your blood pressure if high is reduced and becomes normal.

·         Your blood cholesterol is reduced.

·         Your bones, muscles and joints become strong, and the risk of osteoporosis is reduced.

·         In old age, you become better coordinate and balance, lowering your risk of a fall.

·         You will recover easily from periodic hospitalization.

·         You will feel better and in a better mood; and much more relax and sleep better.

·         You will maintain a healthier state of mind. Physical activity of any form helps dispel depression of any kind by blocking negative thinking and distract people from unnecessarily worries.

How You Can Learn To Swim

To begin with, you should have a few swimming suits. Most sports shops stocks various swimming materials boxers, bikinis, pants and swimming trunks that are suitable for men, women and children.

Choice the ones that is most comfortable to you even the color of the clothing is a personal preference.

Swimming comes in many styles like the crawl or free style, the breast stroke, the butterfly, the dolphin and the

Swimming can be an intimidating task.

But it is easy to learn to swim.

Take a small or medium size basin and half fill it with water in front of a crawling baby, some three yards away.

You will see the baby moves toward the basin of water.

My dad was a washer man. I was told he put me in his washing bath with some water to distract me from him. I later realize the rivers, streams and lakes become my friends early in my life.

So, swimming becomes an integrated part of my life.

It is natural for the baby to move toward the water, because the womb in which babes are formed and developed is its natural environment. It is full of water in which the baby made first home. The child will try as much as it can to get into the water and have some fun.

Learning how to swim can save a person life if ever one is stuck in water like the situation of a boat capsizing.

So the basic thing to do is to get comfortable in the water and have fun. Play around in the water like our baby friend above; and then learn all the simple and basic breathing and strokes techniques.

You are nearly done and can get swimming soon.

Good luck to your swimming adventure!

Miebakagh57 (Miebakagh Fiberesima) Copyright 2014