Swimming (0.5 km/h)

Slow swimming is a gentle cardio workout where it’s important to control your breathing and movements. Keep your body relaxed, maintain buoyancy with light leg movements, and use slow, controlled arm strokes. Focus on steady breathing — inhale through your mouth, exhale through your nose or mouth. This pace helps strengthen the shoulders and arms, improve circulation and endurance, without putting high stress on your heart or joints.