Winter fitness for divers: what to do in the gym and the pool

Diving is not a hard sport, but it does reward some fitness: kicking against a current, carrying kit down a pier, and recovering calmly if something goes wrong. Winter is the time to build it, while the sea is off the agenda.

In the pool

• Swim steady lengths of any stroke to build comfort and aerobic base. Continuous swimming matters more than speed.

• Practise finning with your own fins, on your front and on your back, to build the kick muscles divers actually use.

• Work on slow, calm breathing and relaxed buoyancy rather than fighting the water.

In the gym

• Legs and hips: squats, lunges and step-ups, since fins and carrying kit both live there.

• Core and back: planks and rows help you carry a cylinder and stay stable.

• Cardio: steady cycling, rowing or running a few times a week keeps your heart and lungs ready.

• Flexibility: shoulders, calves and ankles, so fin and kit positions don't cramp you.

Check with your doctor first

This is general advice, not a training plan or medical advice. If you have a heart or lung condition, take regular medication or haven't exercised for a long time, speak to your GP before starting, and tell us on your medical form before any course or dive. Scuba courses and dive operators require a medical questionnaire for good reason.

Start easy, build gradually, and book your first dive of the season for May. Ring 085 255 2064 or email hello@oceanlife.ie with questions.