Make a splash in the pool for a mix of fitness and fun.

Swimming laps is the perfect way to cool off in the summer heat or get in an effective indoor workout during the colder winter months.

It’s a low impact exercise and a great way to move your entire body. Swimming may also support your mental health.

Not much gear is required — a swimsuit and goggles will do the trick!

Should you wish, you can get more gear, like fins and a kickboard. They aren’t completely necessary, but can be used as a training aid as you learn proper form and technique. Many pools will also have kickboards on hand that you can borrow during your swim session.

If you’re looking to start swimming on your own, start with short distances with breaks in between.

The workout: Swim 10 x 25 yards, rest 30 seconds between each

The length of a lap pool is typically 25 yards. So, for this workout, you will swim one length of the pool and then rest for 30 seconds. You’ll repeat this a total of 10 times, or gradually work your way up to 10 laps.

If swimming one length of the pool is not challenging enough for you, you can modify to swim 10 x 50 yards, resting 30 seconds between each. This way, you swim two lengths of the pool at a time and can work on your endurance.

Some pools are measured in meters rather than yards, which may be a bit longer. You can still swim two lengths of the pool at a time or stick with one length at a time.

The number of calories you burn during a swim depends on how intense your workout is and how long you’re swimming for. Start by swimming for 15-20 minutes (including breaks). You can also alternate swimming freestyle with breaststroke or take breaks to float on your back between sets. It’s best to make the workout your own, so feel free to tailor it based on your skill, ability, and endurance.

Working with a coach or swim group can be a great way to learn proper breathing and stroke techniques. If you didn’t learn how to swim as a kid, classes are also offered for beginner adults. These classes will help you get more comfortable with the water: blowing bubbles, putting your face in, floating, and more. Then, you can move into learning the freestyle stroke, treading, diving, and other strokes.

The freestyle stroke is the most common and best for beginners.

Once you master that, a coach can teach you many other options to get you back and forth across the pool. A coach can also help all levels of swimmers build workouts to meet a specific goal and help you track progress along the way.

If you have access to a pool in your community or at your local YMCA, try swimming for your mental and physical health.

It’s good to start with shorter workouts, and then gradually increase the intensity as your endurance allows.