The Joy of Exercise

`Make sure that the banks be not overgrown with rank thick grass, where oft times do lie and lurke many stinging Serpants, and poisoned Toades … next that the water itself be clear, not troubled with any kind of slimy filth, which is very infectious to the skin, that the breadth, depth and length thereof be sufficiently known, that it be not muddy at the bottom …’

It was common sense in the sixteenth century, and it’s common sense now. Nothing much has changed over the last four centuries when it comes to swimming in open water. We all know that there are far too many deaths by drowning in our seas, rivers and canals. We all know that just because a stretch of water is inland it doesn’t make it any less dangerous. And we all know that if we want to swim outside the confines of our local pool, we must take extra special care. So here are a few basic guidelines to help you make that paddle in an inland pool or annual splash through the surf as safe as you possibly can.

• Make sure that children are always supervised near or in any water.
• Never swim alone.

• Only bathe in recognized areas where conditions are acceptable and tides not going out. A red and yellow flag means that the area is patrolled; a red flag means danger; and if a sign says don’t swim — believe it!
• Make sure you know the location of any rescue equipment and the nearest phone box.
• Dress appropriately. On a hot summer’s day the risk of getting skin cancer is even higher in water because there is both direct sunlight and the ultraviolet rays reflected off the surface to contend with. Waterproof sunscreens and sunblocks are an absolute must nowadays, and for outdoor aquatic exercise you might also like to think about wearing a broad-brimmed hat or bandana round your neck.

Cold is likely to be the biggest hazard in Northern Europe, though, sapping your strength and coordination, and quickly affecting speech and vision. So while a wet suit and insulated swimming cap are an absolute must if you intend spending any length of time immersed, always leave the water sooner rather than later, and wrap up well immediately you leave the water.

If you get into difficulty in the water, stay still. The body loses heat between 25 and 30 times faster in water than in still air, and thrashing about or swimming around simply dissipates this all the quicker. Tread water quietly with your head, neck and hands above the surface, and try to attract someone’s attention. And if you do happen to fall in fully clothed, remember that your clothing will act in the same way as a wet suit, trapping a thin layer of water next to your skin which will warm up for added insulation.

Never dive, never even jump into unknown waters — even off the end of a jetty. There could be anything lurking within — from rocks to rubbish, broken glass to rusty refrigerators.

•  Always swim parallel to the beach, never directly out to sea. And try to stay in chest- deep water so that you can always put your feet down in case of emergency.

• If you do find yourself being dragged seaward by a current, never face it head- on. It will tire you out, no matter how strong a swimmer you are. Instead, move sideways or diagonally across it until you get out of its path, and only then head for home.
•  And if you see someone in difficulty, THINK BEFORE YOU TOO SINK. Make sure that you are safe at all times, and if there is no lifeguard around, remember:

Reach, Throw, Wade, Row, Swim and Tow

Reach: if they are near the water’s edge, lie flat on your stomach and try to reach the person, holding out a stick or pole for them to grab on to if need be.

Throw: if the person is too far out, throw them something buoyant. If no rope is available to drag them back into shore, even a football may keep them afloat until help arrives.

Wade: if reaching and throwing have proved unsuccessful from the safety of the water’s edge, think about wading in so that you are nearer the person when trying to reach them. Indeed, if there’s more than one of you on the bank, you could even make a human chain: one person lying flat on their stomach again as an anchor, while the others hold hands and carefully edge their way out.

However, watch the conditions carefully, because if the water is too cold, too deep, or has a strong current, you could easily find yourself in trouble too.

Row: if this doesn’t work and there happens to be a suitable boat nearby — one which won’t sink, that is — you could then think about rowing out to the person. Take care, however, because they could well capsize you in their panic to get onboard, leaving two people in difficulty instead of one.

Swim and tow: even if you are a qualified lifeguard, only ever swim out to a person as a last resort. Whatever got them into trouble could all too easily affect you too.

In the right conditions, little can beat the excitement and satisfaction of swimming in open water. But it’s all about knowing your limitations as a swimmer, and respecting the environment, so safety must be your one overriding concern.

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Category: Equipment, Exercise, Outdoor

Tags: always, children, environment, football, other, people, person, reach, sure, swim, swim and tow, swimming, water, work