Plug Into PA:
Energize Your Body With
Physical Activity
Ways to Energize with Swimming
Why Swimming Works
Swimming burns more calories per hour and has a lower risk of injury than most
other aerobic activities. It has also been show to improve heart health and lead to
greater strength and flexibility. Because swimming is low-impact, it is an ideal
activity for people recovering from an injury or those with disabilities.
How Much Should I Do?
Examples of Swimming
Activities
Adults need at least 30 minutes of moderate to
vigorous physical activity, such as swimming,
every day. Children and teens need at least 60
minutes of moderate to vigorous physical
activity every day.
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Swimming Laps
Water Aerobics
Diving
Water Polo
Tips for Getting Started
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Visit a pool at a local YMCA or parks and
recreation center.
If you don’t know how to swim, consider
taking lessons at a local pool.
Swim with a friend or family member.
Try different strokes, such as freestyle,
backstroke, breaststroke, and butterfly.
If you’re swimming outdoors, don’t forget
to wear sunscreen!
Additional Resources:
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Let’s Move Outside – What to do: http://www.letsmove.gov/what-do
Find a Local YMCA: http://www.ymcasv.org/association/html/find_map.html
Sources:
Let’s Move!. Let’s Move Outside. http://www.letsmove.gov/what-do
US Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans. http://www.health.gov/paguidelines/
Created by Santa Clara County Public Health Department Center for Chronic Disease and Injury Prevention (CDIP)
Feb 2015