Swimming

Swimming is straightforward cardio work. Whatever distance or time you have, let your effort match it. Swim a steady, sustainable pace if you are building endurance; sprint shorter distances if you want intensity. Focus on smooth, controlled strokes rather than thrashing — efficient movement will carry you further and last longer than raw power. Your entire body is working, the impact is zero, and your breathing sets the rhythm. Stay present with your pace and adjust if you need to.