Swimming is a great way to work your entire body and cardiovascular system. An hour of swimming burns almost as many calories as running, but without straining the joints. There are many benefits you can get from swimming regularly:
Benefit 1
– It works out your entire body.
- It increases your heart rate without straining the body
- tones the muscles
- improves strength
- builds stamina
- enhances physical condition
- helps with weight management
There are different styles you can use to add variety to your workout.
- anterior
- backstroke
- butterfly
- free
Each focuses on different muscle groups and the water provides gentle resistance. No matter what style you swim, you use many muscle groups in the water.
Benefit 2
– Improves the cardiovascular system
While your muscles are getting a good workout, your cardiovascular system is also improving tremendously. The cardiovascular system includes the heart, lungs, and circulatory system. Swimming makes your heart and lungs strong. Some studies have shown that swimming can help lower blood pressure and control blood sugar.
Benefit 3
– It is suitable for people with injuries, arthritis and other conditions
It is important to get your doctor’s approval before starting or continuing any exercise program. Swimming can be a safe exercise option for most people with:
- Any injury that does not allow exercise in any other way
- Arthritis
- other issues that make high impact exercises difficult
Swimming can even reduce pain or improve recovery from an injury.
Benefit 4
– Beneficial for people with multiple sclerosis
People with multiple sclerosis may also find swimming beneficial. Water makes the limbs float, helping to support them during exercise. Water also provides a mild resistance.
Benefit 5
– Improves sleep
Swimming can help you sleep better at night. In a study of older adults with insomnia, participants reported improvement in both quality of life and sleep after regular aerobic exercise.
Swimming appeals to a wide range of people who want to exercise without straining their bodies. This can also make swimming a good choice for older adults who want to improve their sleep and quality of life.
Benefit 6
– It lifts the mood
Researchers (Journal from Sports Science and Medicine “Swim Everyday to Keep Dementia Away“) evaluated a small group of people with dementia and saw an improvement in mood after participating in a 12-week aquatic program. Swimming and water workouts are not only psychologically beneficial for people with dementia. Exercise has been shown to boost mood in other people as well.
Benefit 7
– It helps manage stress
In a study of 100 people, 44 reported being mildly depressed and feeling stress related to a fast-paced life (Journal from Sports Science and Medicine “The Effect of Swimming on Anxiety-Like Behaviors and Corticosterone in Stressed and Unstressed Rats“). After the swim, the number of people who still reported feeling anxious dropped to just eight.
Researchers conclude that swimming is a potentially powerful way to quickly relieve stress.
To start swimming, you first need to find a pool near you. Many gyms and municipalities offer swimming lessons as well as water aerobics classes. Do some research on facilities in your area that have a pool and visit to see which one fits your lifestyle and budget.
If you’re just starting an exercise program or want to try something new, go to the pool. Swimming has many benefits for the mind, body and soul.
Once you’ve got the basics down, try doing 20 to 40 minutes at a pace that keeps your heart rate up. Don’t forget to drink plenty of water and take breaks whenever needed.
