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    Up until a few years ago, I used to swim.

    Even though I workout regularly now, the "overall" fitness that I had back when I used to swim.. I just don't feel the same.

    Are there any set of exercises (or one exercise) that can give me the same benefits as swimming?

    ​​​​​​I don't have access to any equipment, not even a jungle gym in the vicinity.

    This is a tricky one, maybe running/ cycling supplemented with a combination of say the Core Strength program and chair/ table rows if you don't have a bar.
    A shot of yoga would probably round it a bit closer.


      Io6 can you please be a little more specific than that?

      ​Especially the yoga part?


        Timon, swimming is a fantastic workout, but it's hard to replicate on dry land. You don't have the resistance of the water, but you have to fight gravity.

        Just thinking out loud here. What sort of strokes give the best workout? Break those strokes down into the component exercises. Let's say it was a freestyle stroke-- then you want to do upper arm extensions and pull downs, plus kicks and abdominal twists.

        What I'm thinking is these sorts of movements:
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        For the reaching movement against resistance
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        For the core twist component
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        Legs, back and core
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        For the pull down part.

        About the last pic: if you switch the grip -- turn your palms away from you -- then you are working the upper back more, and that's a great addition.

        So just thinking out loud: I would look through the "work out" database, or the challenges database, for exercises that mimic what swimming did for you. The main exercises are often illustrated in the upper right corner.

        I hope this helps!

        Here's a historical alternative, lol!
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          This might not be a lot of help, but I was swimming a lot last year, 2 km 2 to 3 times per week. I had to stop when I lost access to my pool after I moved. Swimming was good, but really in terms of full body strength and conditioning, most of the workouts here have been better.

          I would recommend a program like 30 Days of Change, as it allows for different levels and different kinds of cardio. Thus if swimming becomes available, then it is always there to use, but running or other cardio can take its place as well. Mix that cardio in with bodyweight programs, and it is going to give better results than just swimming.

          Though to be honest, if I could swim right now then I probably would. I don't anticipate pools being open any time soon, but lake swimming might be an option soon.


            As CaptainCanuck said, swimming is pretty unique. You're supported by the water so it's low impact but you are still moving your body through space- working your arms, legs and core. Then on top of all that is the experience of swimming, for me its the feeling of flying when you hit the glide, the escapism of being cut off from the world.
            You can replace the cardio and some of the mental aspects with activities like cycling and running. But you need something to cushion the added impact. Yoga can increase your body's stability and flexibility, this decreases injuries and I've also found it gives a bit of that calm that I get from swimming.
            If you’re interested there's a 30 days of yoga program, if it's not your thing I'd just say get some knee strengthening exercises in and regular stretching.


              Timon we do have a dryland workout for swimmers: https://darebee.com/workouts/dryland...s-workout.html