Swimming
Swimming. Swimming represents an ideal form of muscular exercise, as a large portion of the musculature is engaged in the activity. This sport is accessible to people of all ages. Swimming can be performed using various styles: freestyle, backstroke, breaststroke, and butterfly. However, freestyle allows achieving maximum mechanical efficiency. The water temperature should not be lower than 18°C. Depending on age, it is necessary to gradually develop the ability to swim continuously for 30–45 minutes in any convenient manner. During this time, individuals up to 50 years old cover a distance of up to 1000 meters, those aged 51–60 years cover up to 750 meters, and those aged 61–70 years cover up to 500 meters
Source: "Recommendations on the prevention of adverse effects of hypokinesia on work capacity and functional state of a person. Methodological Recommendations" (approved by the Ministry of Health of the USSR 05.02.1985 No. 3211-85)