Fitness And Diving: Getting Fit For Scuba Diving

Fitness And Diving: Getting Fit For Scuba Diving

An ok sign for fitness and diving

- Jon Milnes

Unlike many other academic classes that you were required to take in high school or college, scuba classes are much more fun and enjoyable.

As a benefit, you do not have to spend a lot of hours in the library or your study room in order to successfully pass the course.

You must simply come prepared — physically prepared, that is, because scuba diving requires some degree of physical fitness for you to make the most of it.

Of course, anyone can dive regardless of weight and personal fitness, but consider the following advantages if a diver is physically fit:

What can you do to become Mr. or Ms. Fit or at least keep up with the demands of scuba diving?

Perfect For Diving


Do not stuff your mind full of things that weightlifters and top-notch athletes do to maintain their utmost physical well-being. Fitness and diving require only the conventional and simple exercises that are explicit to building one’s stamina and endurance, strength and flexibility are what it takes to achieve that fitness that we are talking about.

Cardiovascular exercises, also called cardio exercises, are among the most popular routines for physical fitness and weight loss. They are great because they can be performed indoors or outdoors, with or without the aid of machines and gadgets.

Cardio fitness and diving is a match

Cardio exercises can be done indoors or outdoors without any equipment - Credit: Public Domain

As the name suggests, these exercises improve the cardiovascular system (the heart and lungs) of our body as they promote an efficient functioning of the heart, enhance the body’s utilization of oxygen and build up body mass.

What to Do

Among the best outdoor cardio exercises that you can incorporate into your regimen are brisk walking, running, jogging, cycling and swimming. These forms of training are believed by many personal trainers and medical practitioners to be the best form of training.

Here's more about Training for Scuba Diving.

At home or in the gym, you can also train through stair climbers/steppers, treadmills, stationary bikes, elliptical trainers and rowing machines. Even a simple aerobic exercise at home or routinely climbing up and down the stairs would work wonders.

Yoga and meditation also work remarkably well to help you practice relaxed breathing, as diving requires you to breathe slowly in a controlled and regular tempo in order to maximize the utilization of your air.

Meditation improves fitness and diving

Yoga and meditation may also help in regulating air usage while diving - Credit: Public Domain

In the Gym or at Crossfit?

Working out in the gym for strength training is not a must, but it certainly does help, especially with the supervision of a trainer. Crossfit is also something you could try out, it's always supervised and benefits booth strength and stamina. All you need is a membership of a CrossFit center and a pair great shoes and you're good to go, check out the best Adidas crossfit shoes review

On the other hand, working out at home can almost equally bring the same benefits provided when you know what you are doing.

Do your stretches daily and regularly. Quick and short stretches even when you are at work can provide great advantages. Focus on your arms, shoulders, calves, feet and torso.

Gym work both for fitness and diving

Gym workouts with a trainer has advantages although not necessary - Credit: Kzenon

Being “super fit” is not a qualification that you have to meet in order to be admitted to a scuba diving class.

However, being prepared physically by engaging in exercises that build on stamina, strength and flexibility can provide you with much safer and more enjoyable dives.

Happy diving!

About The Author

Torben Lonne

Torben is a top skilled PADI MSDT instructor. He has worked several years with scuba diving in Indonesia and Thailand – and dived most of his life in most of the world.

He is also the co-founder and chief-editor of you can always catch him here [email protected]


  1. Daniel

    I do not like this article. It reminds me that I’m way behind on my training. Tell me something good, like it is no big deal that I’m totally out of shape and in one-and-a-half month are going on a 7 week diving trip through Autralia :-)
    As much as I love diving I reallty hate training in a gym :-)

  2. Martin Kay

    I’ve been trying the 4 Hour Body diet and exercise program with great success. I lost a bunch of weight and can already see some difference in my physical shape.
    A large part of the 4HB is to measure your results so naturally I’ve been comparing my before-4HB and after 4HB-dives.
    On an average dive with a average depth of 15-20 m I have upgraded my underwater time by sometimes up to 10-15 minutes. I have a total of 58 dives logged and was around 45 dives before 4HB, so naturally some of it are upgraded skills, but I’m sure that a great part of this is due to my new lifestyle of eating healthy and exercising wisely.
    I can especially see the big difference when fighting a moderate or strong current, before I would be totally exhausted, now I can manage to keep by breath a bit normal.


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