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There’s nothing like swimming on a hot summer day. However, swimming is also a skill that can save your life. When you know how to swim, you can safely enjoy water activities like kayaking and surfing.

Swimming is a great workout, too. It forces your body to work against resistance, which strengthens your muscles, heart, and lungs.

The best way to learn how to swim is to take lessons. Let’s look at the most commonly taught strokes and how to improve your technique.
How to do breaststroke The breaststroke cycle is often described as “pull, breathe, kick, glide.” To remember the sequence, many swimmers recite this phrase in their head. Take a look at the video above to get a visual for how it’s done.

To do it:
Float with your face in the water, your body straight and horizontal. Stack your hands and keep your arms and legs long.
Point your thumbs down. Press your hands out and back in a circle, elbows high. Lift your head slightly and inhale.
Bring your hands together in front of your shoulders, thumbs pointing up. Keep your elbows close to your body. Simultaneously bend your knees, bringing your feet toward your butt and pointing your feet outward.
Reach your arms forward. Kick out and back in a circle then snap your feet together. Drop your head underwater and exhale.
Glide forward and repeat.
Pro tip
Keep your legs behind you instead of below you. By maintaining a horizontal body position, you’ll minimize resistance and go faster.
The butterfly, or fly, is the most difficult stroke to learn. It’s a complex stroke that requires precise timing and coordination.

Before trying the butterfly, learn the wave-like body movement first. This is the core motion of the butterfly stroke. Once you’ve mastered this move, you’re ready to incorporate the arm motions. Watch the video above to see how it’s done.

To do it:
Float with your face in the water, your body straight and horizontal. Stack your hands and keep your arms and legs long.
Send your head down and forward and push your hips up. Next, move your head up and push your hips down. Continue alternating like a wave.
When your head goes down, follow with your hips and kick. Send your arms down and past your hips. Simultaneously lift your head to inhale.
Kick and continue the body wave, sending your arms up and across the water. Put your face in the water and follow with your arms. Exhale. This completes one arm cycle.
Repeat. Breathe once every two or three cycles.
Beginner swimmers should work with a certified swim instructor. It’s the best way to stay safe and learn the correct technique.

If you’re a beginner swimmer, never enter a pool alone. Always swim with another person until you can float and swim on your own.

Here are basic swimming instructions for kids and adults:
Simple instructions
Enter the water together, holding their arms or hands to help them stay afloat.
Hold your child under their armpits. Ask them to inhale, reach out like a superhero, and blow bubbles for five seconds underwater to practice exhaling.
Repeat and let go, allowing your child to float for five seconds.
Hold your child under their armpits. Ask them to blow five-second bubbles as you walk slowly backward.
Repeat and have them kick their feet up and down.
Repeat, this time letting go.
To inhale, have your child lift their head, take a breath, and move their hands forward like a tiger.
It’s never too late to learn how to swim. With practice and professional guidance, adults can master basic swimming techniques. See the video above for some basics.

To start swimming as an adult:

Simple instructions
Stand up in a pool. Inhale deeply, place your face in the water, and exhale for five seconds.
Repeat in starfish position, floating with your arms and legs spread out.
Hold on to the side of the pool. Inhale and place your face in the water. Exhale and flutter kick for five seconds.