SPRING IS the perfect time to try new things. Why not make a big splash and add water aerobics or swimming to your fitness routine?

Swimming has long been considered one of the best forms of aerobic exercise, and there is no doubt that it can benefit your fitness, health and quality of life. Additionally, working out in the water has virtually no age restrictions; whether you're 5 or 75, you can join in on the fun.

Also, you might be surprised to know that swimming uses all your major muscle groups and can provide quite an invigorating workout, too. It's an excellent form of exercise for those who are obese, pregnant, rehabilitating an injury or managing conditions such as arthritis.

Water-based exercise is great because your body stays buoyant, minimizing stress on joints and muscles. Commit to begin your water workouts at a minimum of three times a week for 30 minutes. As you progress, you can always add more time or days per week.

Can't swim? Don't worry

While learning how to swim is a good idea, you don't have to know how to participate in a water aerobics class. Most of these classes are held at the shallow end of the pool, in waist- to chest-deep water. There's also fun fitness equipment designed to be used in the water that will increase the intensity and strength component of your workout.

Swimming laps

If you're an experienced swimmer, doing laps is an ideal way to go. If you are de-conditioned, you may want to begin using a kickboard to build strength.

Once you've mastered the fundamentals, take it up a notch and do some of the more advanced moves like the breaststroke, backstroke, butterfly - and the doggie pedal.

Over time, as your fitness level improves, you can raise the bar again by decreasing your time or increasing your intensity.

Introduce the kids early

Popular mommy-and-me classes introduce infants to water-based exercise with the support of a parent. Infant and toddler classes are a great way to introduce children to the water.

The American Academy of Pediatrics however, recommends that formal swim lessons for children begin no sooner than age 4.

Play it safe

As always, when it comes to water, play it safe and follow the rules. The American Red Cross recommends that you buddy up and never swim alone. It would be wise to take this same advice when you're working out in the water at your gym, too.

Most clubs and pools should have a certified lifeguard on duty. Be sure to follow the lifeguard's instructions; they could save your life.

The American Red Cross offers swim lessons to people of all ages and abilities. Go to www.redcross.org to contact your local affiliate.

Philadelphia's Department of Recreation will have 73 outdoor pools open this summer, with many offering swimming lessons and water aerobics. Find out more at 215-683-3663.

Splash it up!

Whether you are looking to improve your health and fitness, have some family fun, or shed a few pounds, swimming and water aerobics may be just what the doctor ordered. This spring, splash it up and try aqua-aerobics, or add swimming lessons to your fitness routine. *

Kimberly Garrison is a certified personal trainer and owner of One on One Ultimate Fitness in Philadelphia (www.1on1ultimatefitness.com).

E-mail her at

kimberly@1on1ultimatefitness.com.