Swimming is not only enjoyable, it’s also an excellent exercise. A low-impact exercise, swimming is easy on the body’s joints and allows a range of motion in the water that is unattainable on land for some people. The unique thing about swimming is that it can be quite vigorous yet low-impact, providing both cardio and resistance training benefits. Swimming is a versatile, customizable workout.
6 Benefits of Swimming:
Swimming is Easy and Low Impact Activity.
Anyone can learn how to swim. The basic strokes are very easy to master once you’ve gotten used to the feel of buoyancy. Since anyone can learn, anyone can then do it. Swimming is an ideal activity for anyone with fitness problems or chronic knee or back injuries because it’s so low-impact. In fact, it’s often used in therapy for those who have been injured.
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Appropriate for people with arthritis, injuries, disabilities, and other conditions.
It is advisable to seek approval from your doctor before initiating or resuming any exercise regimen, particularly if you have existing injuries, arthritis, or other medical conditions. Swimming presents a safe and suitable exercise option for individuals facing challenges with high-impact activities due to arthritis, injuries, disabilities, or other related issues.
Engaging in swimming may not only be safe but also beneficial for alleviating pain and facilitating recovery from injuries. Research indicates that individuals with osteoarthritis experienced significant decreases in joint discomfort and stiffness and improved physical function after participating in activities like swimming and cycling.
Moreover, findings suggest that the benefits of swimming are comparable to those of commonly prescribed land exercises, with little to no disparity in outcomes between the two groups. Therefore, swimming is a favorable exercise choice with advantages over traditional land-based workouts.
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Appropriate for people with asthma.
The moisture-rich atmosphere in indoor swimming pools renders swimming a superb choice of physical activity for individuals with asthma. Moreover, the breathing techniques inherent to swimming, such as breath-holding, can aid in expanding lung capacity and mastering breath control.
Although specific studies propose a potential link between swimming and an increased risk of asthma due to pool chemical exposure, it’s essential to consult your doctor regarding the associated risks if you have asthma. When feasible, consider opting for pools treated with salt water instead of chlorine to mitigate potential risks.
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Appropriate for people with Multiple Sclerosis.
Individuals diagnosed with multiple sclerosis (MS) may discover swimming advantageous. The buoyancy of water aids in supporting limbs during exercise while offering gentle resistance.
A study spanning 20 weeks revealed that participating in a swimming program led to notable pain reduction among individuals with MS. Furthermore, these individuals experienced enhancements in symptoms such as fatigue, depression, and disability.
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Appropriate for people with dementia.
In a study conducted by researchers, a small cohort of individuals with dementia underwent a 12-week aquatic program, resulting in observed improvements in mood. Beyond benefiting those with dementia, swimming, and aquatic exercises have demonstrated psychological advantages for a broader range of individuals. Additionally, exercise has been found to enhance mood in various populations.
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Appropriate for Pregnant Women.
Swimming offers numerous benefits for pregnant women and their babies. Research in animals suggests that a mother rat’s swimming activity can positively influence the brain development of her offspring and potentially protect them from neurological issues like hypoxia-ischemia. Additionally, swimming is a safe activity that can be enjoyed throughout all three trimesters of pregnancy.
Furthermore, a study found no adverse effects of swimming in chlorinated pools during pregnancy. Pregnant women who swam during the early to mid-pregnancy stages had a reduced risk of preterm labor and congenital disabilities.
It’s essential to understand that although swimming is typically deemed safe during pregnancy, specific women may have limited physical activity due to complications. Hence, it’s vital to seek guidance from your doctor before initiating any new exercise routines during pregnancy and to inquire about suitable activities if you encounter complications.
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Appropriate for Children.
Children should engage in at least 60 minutes of aerobic exercise daily. However, it doesn’t have to be a tedious task. Swimming, a fun activity that doesn’t necessarily feel like formal exercise, is an excellent option. You can join a swim team or participate in structured swimming lessons. Alternatively, unstructured swim time also provides a fantastic opportunity for kids to stay active.
Swimming is an Accessible Exercise.
People who are obese often turn to swimming to help get into condition and maintain good health, thanks in large part to the low-impact nature of the activity. Likewise, the elderly, who may have frailty concerns, find that they can be confident in a pool and work to regain strength and endurance. The simple fact is that movements in water are easier than on land – they may be slower because of the resistance of the water, but the movements feel less painful or challenging.
Other than a body of water and a bathing suit, no other equipment is needed. Avid swimmers enjoy the simple process of pulling on a bathing suit and then hopping right into the water to get started on their workout. Many people find they are more likely to get a swimming session in than they are a different workout requiring more preparation.
Swimming is an Affordable Exercise.
Swimming can be a cost-effective exercise alternative compared to activities such as cycling. Numerous pools provide affordable membership rates, while some public schools and community centers offer free swim hours or fees based on income.
If you’re worried about the expenses associated with pool membership, consider exploring options through your employer or health insurance provider. Some employers and insurers offer reimbursements for joining fitness programs, including access to swimming facilities.
Swimming strengthens muscles, heart and lungs.
Swimming offers a holistic workout that engages the entire body from head to toe. It achieves this by effectively elevating the heart rate without subjecting the body to excessive stress while toning muscles and building strength and endurance. This comprehensive engagement makes swimming an excellent choice for those seeking a full-body workout that promotes overall fitness and well-being.
Incorporating a variety of strokes into your swimming routine can enhance its diversity and effectiveness. Regardless of the stroke employed, swimming engages many muscle groups to propel the body through the water, making it a comprehensive and efficient full-body workout.
As you engage your muscles in swimming, your cardiovascular system also receives a beneficial workout, strengthening your heart and lungs. The health benefits of swimming are considerable, with researchers suggesting it may reduce the risk of mortality. Compared to inactive individuals, swimmers demonstrate approximately half the risk of death. Moreover, several studies indicate that swimming may contribute to lowering blood pressure and managing blood sugar levels.
The cardiovascular benefits of swimming cannot be overstated. Stamina and endurance are both trained while swimming, especially when swimming vigorously. Swimming also challenges muscles, strengthening them and making them more accustomed to challenging resistance work. While you’re unlikely to achieve hypertrophy (muscle growth) from swimming, your muscles will get stronger. Specifically, these muscles are challenged while swimming:
- Arm and shoulder muscles are recruited while swimming.
- Core muscles are significantly engaged while swimming.
- The muscles of the lower body work hard while swimming, including the glutes and the legs.
Swimming Burns Calories
Just because you don’t feel yourself sweating when you swim doesn’t mean you aren’t getting a serious workout. Whether you’re doing laps or a program such as aqua aerobics, you burn calories while swimming and can thus lose weight and tone your body. When combined with a reduced caloric intake, swimming can help you lose weight.
Swimming proves to be an effective method for calorie expenditure. For instance, a 160-pound individual can burn approximately. Swimming laps burn 423 calories per hour at a low or moderate pace, while engaging in a more vigorous pace can elevate the calorie burn to around 715 calories per hour. Similarly, a 200-pound person would burn between 528 and 892 calories per hour, and a 240-pound individual might burn between 632 and 1,068 calories per hour through similar swimming activities.
To give you an idea, compared to other commonly enjoyed gentle exercises, a 160-pound individual would only use up about 314 calories by strolling at a speed of 3.5 miles per hour for an hour. Alternatively, an hour of yoga might help burn around 183 calories, while using the elliptical machine could lead to burning approximately 365 calories during the same duration.
A Relaxing Workout
Researchers aren’t sure why being in water has such a relaxing effect on people, but they do acknowledge that water helps calm people. For people who feel stressed by the prospect of working out, getting into water can help calm some of that stress. Under water is a quiet, peaceful place. It’s also a great option for people who are uncomfortable getting sweaty, as the water cools their skin and whisks away any sweat.
Swimming safety
Swimming safety is paramount to reduce the risks associated with aquatic activities. Below are critical guidelines to prioritize safety:
- Choose designated swimming areas such as pools or roped-off sections of lakes, and opt for spots supervised by lifeguards whenever possible.
- Continuously swim with a buddy if lifeguard supervision is unavailable.
- Consider enrolling in swimming lessons, especially if you’re new to the sport. Age-appropriate classes are available through organizations like the Red Cross and other local programs.
- When swimming outdoors, use sunscreen with an SPF of 15 or higher to shield your skin and avoid swimming during peak sun hours between 10 a.m. and 4 p.m.
- Stay hydrated by consuming water regularly, regardless of whether you feel thirsty. Dehydration can occur while swimming, so avoid alcoholic or caffeinated beverages.
- Ensure constant supervision of children near water to prevent drowning accidents. Never allow children to swim alone.
Getting Started
Start finding a pool nearby if you’re considering swimming. Numerous gyms and community centers provide lap swimming opportunities, water aerobics, and aqua-jogging classes. It’s helpful to compile a list of facilities with pools in your vicinity and visit them to determine the best fit for your lifestyle and budget.
Prepare Your Muscles
After locating a pool, take things slow. Consider beginning your journey with strength training at the gym to condition your muscles before transitioning to the water. Incorporate exercises such as assisted or unassisted pull-ups, aiming for double-digit repetitions. Additionally, squats and deadlifts with your body weight or overhead presses at half your body weight are beneficial. If you encounter difficulty, seeking guidance from a personal trainer can assist you with proper form.
Enroll in Swimming Lessons
Individuals new to swimming can gain valuable skills by enrolling in private and group swimming lessons. These lessons typically cover various strokes, breathing techniques, and helpful tips to maximize your workout experience.
Follow the Pool Etiquette
Once you enter the water, you must adhere to pool etiquette. Typically, pools have designated slow, medium, and fast lanes. To determine the appropriate lane for your pace, inquire with the lifeguard.
When overtaking someone ahead of you, pass on the left-hand side. Additionally, when entering or exiting the pool, minimize actions that generate waves or disrupt other swimmers, such as jumping. Maintaining trimmed nails can also prevent unintentional scratching of fellow swimmers.
Risks
While swimming is generally safe for most individuals, like any form of exercise, it carries certain risks. If you have existing injuries or specific medical conditions, it’s crucial to consult your doctor before engaging in lap swimming. Moreover, you should consult your doctor when initiating a new exercise regimen.
Individuals with skin conditions such as psoriasis may experience increased irritation from chlorinated pool water. Your doctor can provide personalized guidelines tailored to your health needs, making them your best resource for addressing swimming-related concerns.
Conclusion:
Swimming may not feel like an intense workout while you’re doing it but make no mistake about it – swimming can be challenging and incredibly beneficial to your body. Your fitness level will increase and your body will grow stronger, all without having lifted a single hand weight. Make swimming a healthy habit!