De-stress and tone up with a good swim

Swimming is a great exercise because it involves lots of muscle groups. Also, as you're supported by water, you're less likely to get injuries such as sore knees from pounding the pavement as you jog or scrapes from falling over when you playing football.

To make the most of your swim, check out these tips.

1. Wear proper gear. You can go in a clean T-shirt and shorts but water will weigh you down. A swimsuit is designed to work efficiently in water.

2. Go when it's quiet. When there are many kids squeling and jumping. It's hard to do laps or relax. Figure out when you can get the pool to yourself.

3. Warm up by stretching. Swimming is a low-impact exercise but you'll be using lots of muscles, so prevent cramps and injuries by warming up before you take the plunge.

4. A front crawl looks great and feels energetic but actually, a breast stroke is generally more intensive - although not as impressive. An advantage is that you can keep your head above water and see where you're going.

5. Swim a couple of slow laps where you make a point of stretching to improve flexibility and then a few fast laps to get the blood flowing. Then work a few medium-faced laps to energise yourself and work on your muscle tone by keeping that workout glow going.

6. Finish by floating on your back for five minutes and meditating. If you're the type to doze off while you float, hook and ankle on the side so you don't bump into other swimmers.

P.S. Don't forget your waterproof sunscreen. Apply half an hour before going to the pool so it soaks in and stays on.

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• Banana Boat Sunscreen Sport Family Size Broad Spectrum Sun Care Sunscreen Lotion - SPF 50, 12 ounce 
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• Neutrogena Ultra Sheer Dry Touch Sunscreen SPF 100, 3 oz., (Packaging May Vary)
• EltaMD SPF 50 UV Sport Water-resistant Sunscreen, 3 Fluid Ounce