'Swimming builds endurance, muscle strength and cardio vascular fitness,' she says. If you're battling the spare tyre of middle age, if your golf swing has gone awry, or if back ache is putting you off that kickboxing class, then water exercise could be the answer.

'Swimming promotes strength, stamina and mobility,' says Wright, 'And as we're the only mammals who have to learn to swim, it's important that we put the time and effort into learning this essential life skill.

'Swimming is great aerobic exercise because it uses the whole body. Almost all the major muscle groups are used and a variety of strokes will use additional muscles'.

The good news doesn't stop on the physical front. A report in The British Journal of Medical Psychology in March 2001 found that swimming has a positive impact on mood. Taking a dip eases tension and increases energy levels, according to the report.

'It's ideal for any age or physical ability - a life-time sport which benefits the body, and mind,' Wright says. 'You can let your mind relax in the water, focusing on nothing but the rhythm of your stroke and breathing. It's almost like meditation and you come out of the pool with a feeling of wellbeing and refreshment.'

And although lap-swimming has a reputation for being monotonous, Wright says that using a few gadgets can make your swim routine more interesting.

'Try using flippers, which will give you more speed and power,' she says. 'But don't use the ones you take to the beach because they're too big and stiff.' Kickboards are also good. They're just a piece of foam that helps you stay afloat so you can practise drills and technique.

Hand paddles give your upper body an extra challenge. They come in different shapes and sizes, so you can find a pair that best suits your palm shape. These help perfect your strokes and can be used for interval-training drills to increase heart rate. Be careful, because overuse can lead to shoulder soreness.

If swimming laps doesn't inspire, water-exercise trainer Mirko Turla recommends aqua-aerobics, which is 'a combination of cardio and muscular training in the water'.

It's a series of exercises performed to music and is said to give a total body workout without straining joints. And contrary to popular opinion, it's not just for older women in shower caps.

'All sorts of people have fun at aqua-aerobics,' says Turla. 'Pregnant women, people with arthritis or muscular and joint injuries, athletes looking to maintain fitness in the off-season or for cross-training. And you don't have to be a good swimmer, either. I had one student who was terrified of the water and still managed to enjoy aqua-aerobics.'

Aqua-aerobics certainly isn't an easy exercise option. 'Water resistance around the whole body means you have to work harder than on land to perform the same movement, especially if the exercises are in deep water when we use flotation belts,' he says. 'Water training involves greater energy expenditure because each movement uses more muscle fibres and therefore more oxygen, resulting in a higher calorie burn.'

Turla says that water training also improves muscle balance. 'We tend to favour the use of the anterior muscles when exercising or in daily activities. Posterior muscles are often weak as a result. In the water, one has to use the anterior and posterior muscles equally, which strengthens the whole body and reduces the risk of injury because muscular imbalance is rectified.'

Wright says now is a good time to get involved in swimming. 'It's very popular in Hong Kong,' she says. 'The Amateur Swimming Association has hundreds registered and puts on meets for all different levels and age groups. Swimming is an especially good choice in Hong Kong where the weather's unpredictable. The facilities are fantastic, too. What Hong Kong lacks in open green spaces it makes up for in the number of public pool complexes that have lap pools and leisure pools. They're well maintained and safe.'

Joe Livesey, of Play Sport Coaching, agrees. 'We're surrounded by water in Hong Kong, with the sea, as well as many public and private swimming pools,' Livesey says. 'And the daily life of many people involves ferry and boat trips, so it's important for safety reasons that everyone learns to swim.'

In the swim

A proper swimsuit is essential. Swimming in board shorts is like running in hiking boots.

Invest in a good pair of well-fitting goggles and discard as soon as the rubber wears out.

If you've got long hair, put it under a swimming cap.

Take a few lessons if you haven't swum in a while.

Join a club. Make swimming a social activity.

Chlorine can be a problem, especially for anyone with delicate skin. Seek professional advice for this, or if you or your child suffer ear infections.

You'll only improve your technique by swimming regularly (three to five times a week).

Practise good technique at all speeds. Swimming at speed with poor technique is a waste of energy.

Do drills - something specific to reinforce skills such as push-offs from the wall.

Challenge yourself. Make an extra effort at least once a week.