What Are the Top 12 Benefits of Swimming?
OverviewYou may have heard that experts recommend adults get 150
minutes of moderate activity or 75 minutes of vigorous activity each week.
Swimming is an excellent way to work your entire body and cardiovascular
system. An hour of swimming burns almost as many calories as running, without
all the impact on your bones and joints.
Swimming is the fourth most Trusted Source popular activity
in the United States. But why, exactly? There are a host of benefits you may
gain from swimming laps regularly. Read on to learn about the benefits of
swimming and how to incorporate swimming into your routine.
Benefits
1. Works
your whole body
One of the biggest benefits of swimming is that it truly works your entire body, head to toe.
Swimming:
- · increases your heart rate without stressing your body
- · tones muscles
- · builds strength
- · builds endurance
There are various strokes you can use to add variety to your
swimming workout, including:
- · breaststroke
- · backstroke
- · sidestroke
- · butterfly
- · freestyle
Each focuses on different muscle groups, and the water
provides a gentle resistance. No matter what stroke you swim, you’re using most
of your muscle groups to move your body through the water.
2. Works
your insides, too
While your muscles are getting a good workout, your
cardiovascular system is, too. Swimming makes your heart and lungs strong.
Swimming is so good for you that researchers share it may even reduce your risk
of death. Compared with inactive people, swimmers have about half the risk of death
Trusted Source. Some other studies have shown that swimming may help lower
blood pressure Trusted Source and control blood sugar Trusted Source.
3. Is
appropriate for people with injuries, arthritis, and other conditions
Swimming can be a safe exercise option for people with:
- · arthritis
- · injury
- · disability
- · other issues that make high-impact exercises difficult
Swimming may even help reduce some of your pain or improve
your recovery from an injury. One study showed that people with osteoarthritis
reported significant reductions in joint pain and stiffness, and experienced
less physical limitation after engaging in activities like swimming and
cycling.
Even more interesting, there was little to no difference in
the benefits between the two groups. So, swimming seems to have many of the
same benefits as frequently prescribed land exercises. If you want non-swimming
water activities, try these water excises for people with arthritis.
4. Good
option for people with asthma
The humid environment of indoor pools makes swimming a great
activity for people with asthma. Not only that, but breathing exercises
associated with the sport, like holding your breath, may help Trusted Source
you expand your lung capacity and gain control over your breathing.
Some studies suggest that swimming may increase your risk
for asthma because of the chemicals used to treat pools. Talk to your doctor
about the potential risks of swimming if you have asthma, and, if possible,
look for a pool that uses salt water instead of chlorine.
5.
Beneficial for people with MS, too
People with multiple sclerosis (MS) may also find swimming
beneficial. Water makes the limbs buoyant, helping to support them during
exercise. Water also provides a gentle resistance.
In one study Trusted Source, a 20-week swimming program
resulted in significant reduction of pain for people with MS. These people also
showed improvements with symptoms like fatigue, depression, and disability.
Learn more about water therapy for MS.
6.
Torches calories
Swimming is an efficient way to burn calories. A 160-pound
person burns approximately 423 calories an hour while swimming laps at a low or
moderate pace. That same person may burn up to 715 calories an hour swimming at
a more vigorous pace. A 200-pound person doing the same activities would burn
between 528 and 892 calories an hour. A 240-pound person might burn between 632
and 1,068.
To compare these numbers to other popular low-impact
activities, that same 160-pound person would only burn around 314 calories
walking at 3.5 miles per hour for 60 minutes. Yoga might burn just 183 calories
per hour. And the elliptical trainer might burn just 365 calories in that hour.
7.
Improves your sleep
Swimming may have the power to help you sleep better at
night. In a study Trusted Source on older adults with insomnia, participants
reported both a boost in quality of life and sleep after engaging in regular
aerobic exercise.
Nearly 50 percent Trusted Source of older persons experience
some level of insomnia, so this is excellent news. The study focused on all
types of aerobic exercise, including the elliptical, Stairmaster, bicycle,
pool, and exercise videos.
Swimming is accessible to a wide range of people who deal
with physical issues that make other exercises, like running, less appealing.
That can make swimming a good choice for older adults looking to improve their
sleep.
8. Boosts
your mood
Researchers Trusted Source evaluated a small group of people
with dementia and saw an improvement in mood after participating in a 12-week
aquatic program. Swimming and aquatic workouts are not just psychologically
beneficial for people with dementia. Exercise has been shown to boost mood in
other people, as well.
9. Helps
manage stress
Researchers surveyed a group of swimmers immediately before
and after swimming at a YMCA in New Taipei City, Taiwan. Of the 101 people
surveyed, 44 reported being mildly depressed and feeling stress related to
fast-paced life. After swimming, the number of people who still reported
feeling stressed decreased to just eight.
While more research needs to be done in this area, the
researchers conclude that swimming is a potentially powerful way to relieve
stress quickly.
10. Safe
during pregnancy
Pregnant women and their babies can also reap some wonderful
rewards from swimming. In one study Trusted Source in animals, a mother rat’s
swimming was shown to alter the brain development in her offspring. It may even
protect babies against a type of neurological issue called hypoxia-ischemia,
but more research is needed. Aside from potential benefits to the child,
swimming is an activity that can be performed in all three trimesters.
Another study Trusted Source shows no adverse effects of
swimming in chlorinated pools while pregnant. In fact, pregnant women who swam
during their early to mid-pregnancy had a lower risk of preterm labor and
congenital defects.
Keep in mind that while swimming is generally considered
safe during pregnancy, some women may have activity restrictions due to
complications in pregnancy. Talk to your doctor before starting any new
exercise programs during pregnancy, and if you have complications, ask about
activities that are safe.
11. Great
for kids, too
Kids need a minimum of 60 minutes Trusted Source of aerobic
exercise each day. It doesn’t need to feel like a chore either. Swimming is a
fun activity and does not necessarily feel like formal working out.
Your child can do either structured swimming lessons or be
part of a swim team. Unstructured swim time is another solid option to get kids
moving.
12.
Affordable
Swimming may also be an affordable exercise option compared
to some others, like cycling. Many pools offer reasonable rates to join. Some
public schools and other centers offer swim hours for free, or for a sliding
scale according to your income.
If you’re still concerned about the costs of joining a pool,
check with your employer or your health insurance. Some offer reimbursements
for joining a fitness program.
Getting
started
To get started with swimming, you will first need to find a
pool near you. Many gyms and community centers offer lap swimming times as well
as water aerobics and aqua-jogging classes. You may want to make a list of the
facilities in your area that have a pool and visit to see which one works for
your lifestyle and budget.
Prepare
your muscles
From there, start slow. You may even want to start your
journey in the gym with strength training that works your muscles before you
hit the water. Try moves like assisted or unassisted pull-ups, up to
double-digit reps. Squats and deadlifts of your bodyweight or overhead presses
of half your bodyweight are also good practice. If you’re having trouble,
consider asking a personal trainer for help with form.
Swim
lessons
People totally new to swimming may benefit from taking
swimming lessons, which are offered in private or group settings. In lessons,
you’ll learn different strokes, breathing techniques, and other handy tips for
getting the most from your workout.
Follow
the pool rules
Once you’re in the water, be sure to observe pool etiquette.
There are often slow, medium, and fast lanes. Ask the lifeguard which lane is
which to find your right pace.
If you need to pass someone in front of you, do so on the
left-hand side. When entering and exiting the pool, try to avoid actions that
would creates waves or otherwise interfere with other swimmers, like jumping.
You may also want to keep your nails and fingernails trimmed to avoid
accidentally scratching other swimmers.
Risks
Swimming is safe for most people. As with any workout, there
are certain risks associated with swimming. If you’re injured or have certain
medical conditions, be sure to check with your doctor before swimming laps. In
general, it’s a good idea to check in with your doctor whenever you start a new
exercise program.
People with skin conditions like psoriasis, for example, may
get more irritated in the chlorinated pool water. Your doctor is your best
resource for guidelines unique to your health.
Swimming
safety
The following swim safety tips can help reduce your risk
from swimming:
- · Swim in areas that are designated for swimming, like pools and roped off sections of lakes and other bodies of water. If possible, swim in areas that are supervised by lifeguards.
- · If you aren’t swimming with lifeguard supervision, bring a buddy.
- · Consider taking swimming lessons if you’re new to the sport. You can enroll in age-appropriate classes through the Red Cross and through other programs in your area.
- · Swimming outdoors? Wear sunscreen of at least SPF 15 or higher to protect your skin. You may also want to avoid swimming between the hours of 10 a.m. and 4 p.m. when the sun is highest in the sky. Learn more about choosing sunscreen.
- · Don’t forget to drink water, even if you aren’t thirsty. You may feel cool from the water, but you can get dehydrated while swimming. Drink plenty of water and avoid drinks with alcohol or caffeine in them.
- · Children should always be supervised when near water. Never let children swim alone to avoid the risk of drowning.
Takeaway
If you’re just getting started with an exercise program or
if you’re looking to try something new, jump in the pool. Swimming has a host
of benefits for your mind, body, and soul.
Once you get the basics down, try swimming laps for 20 to 40
minutes at a pace that keeps your heart rate elevated. Don’t forget to drink
plenty of water and take breaks as necessary. Most of all, have fun!
source: https://www.healthline.com/health/benefits-of-swimming#risks
pic source: https://www.insider.com/benefits-of-swimming
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