The beach or river is difficult to resist during the hot summer months. Beach visits are more fun if you can swim. We should also be prepared to prevent drowning.

There are a number of swimming strokes that we can use to easily swim to safety without becoming extremely tired if we get into difficulty. Different situations require different strokes. The sidestroke and the breaststroke are recommended if the water is calm. If the water is rough or choppy the breast stroke is the stroke of choice.

Elementary backstroke

Assume a relaxed back glide position then kick by bending your knee as you bring your heels towards your buttocks. Pull your arm up the side of your body and with your elbows out and palms towards your body, alternate your arms, swinging backward in a circular manner.

Stretch your arm outward a little above the height of your shoulder. Pull your arm down as you kick your legs and push yourself forward. This will help to move you to safety quite easily if you remain calm, relaxed and controlled.

Breaststroke

If you are in rough water, a front glide position with your legs straight back and your arms stretched out in front of you is a good way to start. Place your face in the water, it is even better if your head is under the water. Push your arms backward and slightly outward. Tilt your head up and breathe in as your hands push back.

When you have completed pushing, bend your elbow and bring your hands in front of your chin and then stretch them out in front. Your palms should be flat in the water, use each palm to outline the shape of a half of a heart. Bring your heels towards your buttocks to do your leg kick while turning your toes out the side. Kick your legs together powerfully in a rounded motion. As you improve your coordination, the stroke will reflect a glide; pull your arms in, breathe in as your legs recover, then kick as your arms recover and glide.

Sidestroke

Start gliding sideward with your bottom arm outstretched in line with your head while your other arm is by your side. Lean your head to the side so that your ear is in the water. Both legs are outstretched and kept close together.

Use your hip joint to scissors kick one leg forward and the other leg backward. Pull the arm below down towards your body by bending your elbow then return to the starting position.

The arm below is used to perform the opposite actions as the one above as they move towards the shoulders and push downwards. As one arm performs the stroke, the opposite arm recovers. The leg kick follows the movement of top arm. The recovery of the arms and the recovery of the legs are performed together and as the arms stroke, the legs kick.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.