Air Force Ones Swimming Preparation Tips for Adult

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Going Under Water
It is not necessary to submerge completely before taking lessons, to face a fear of water head-on. Instead, immersion should be a gradual process. “Bobs” are a simple but useful exercise, and a good way to gain confidence.
Take time to walk around the pool, feeling how the water changes your footsteps and pushes against you. Jump up and down, forwards and backwards [link widoczny dla zalogowanych], swish arms and legs around to feel the motion of the water. Although this seems a bit silly, this helps to provide body awareness and attentiveness to water resistance.
Kick, splash, spray water guns, throw water balloons, just don’t be afraid to get wet. This is especially true for the face. To feel comfortable in a typical swimming position, a person needs to be able to get water in their face, eyes, mouth, ears and even up the nose.
Start by lowering yourself as far as you’re comfortable – to the chest, neck, chin – bending your knees to do so, then spring back up. Try this repeatedly [link widoczny dla zalogowanych], going lower and lower – to the lips, to the nose, to the eyes – until you feel ready to go all the way under.
These activities are by no means a comprehensive list of water safety preparation exercises, they are only meant to provide a starting point for adults who are interested in swimming but are afraid of the water.
Most rec centers and public pools offer classes in beginning swimming and water safety for adults [link widoczny dla zalogowanych], taught by professionals. If a group setting makes you nervous, see if your local swimming facility offers private lessons for one-on-one instruction. No one is ever too old to have fun in the water.
Water Fun
It may take more fearful adults longer to feel comfortable getting into the pool and standing in waist-deep water, but for most, this will be no problem. Many people feel that once they are in the water they should start “swimming” exercises right away, but it is more important to become familiar with the motion of the water and how the body moves within it.
Stand in water deep enough that you can comfortably lean forward, holding the side of the pool, to put your face in. Start by taking a deep breath, then put just your mouth in the water and exhale. Life your head, take another deep breath and repeat, putting your mouth and nose in. Continue practicing this until you are comfortable leaning forward to put your whole face into the water and exhaling. This can also be practiced at home in a bathtub or large sink.
Taking the family out for a day at the beach or pool should be an enjoyable time, and having fun in the water can be a part of that.
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Additionally, practicing controlled breathing will help you relax while preparing to go under. Take deep breaths in through your mouth and slowly exhale through your nose. Many beginning swimmers have the preconception that one should hold their breath, but professional swimmers rarely do that and instead use timed breathing techniques.
Whether goals are self-motivated or safety-minded, overcoming a fear of the water takes patience and sometimes professional help. The tips provided here are not meant as a replacement for water safety training, but are intended as independent exercises to prepare for appropriate lessons.
Swimming Lessons
Practice at home by simply splashing water in the bathtub, sink or in a backyard pool. Try not to rub the water from your face every time you splash, instead, get used to the feeling of dripping water.
Water Awareness