Pilates beginners can rejoice — this short 30-minute Pilates workout strengthens the core muscles and hips without requiring weights. Although Reformer Pilates packs plenty of health benefits, mat ...

Walking is one of the easiest forms of exercise, but have you ever tried walking before bed? A 30-minute evening walk not only refreshes the mind but can also offer several surprising health benefits.

Walking is a low-impact workout routine that comes with multiple health benefits. From improving physical health to mental ...

Development of non-contact rescues and stroke improvement. Introduction of stride jump. Continuous swim of 400 metres. Prerequisite: Successful completion or skill ability equal to Ultra Swim 8. no ...