These Swimming Health Benefits Are Very Impressive

You may have memories of swimming in a lake as a child, or perhaps the closest you ever got to swimming was lying by a hotel pool on your last vacation. But swimming can be more than just a lazy sport. One of the best cardio workouts, swimming is a fun and effective exercise that can change the way you look at your body and fitness.

Perfect for people of all ages, swimming is a fantastic workout for any fitness level. You can take it slow and relax and enjoy swimming or increase the intensity of your workout to make it a serious workout. Either way, swimming is a great way to stay active and meet the recommended minimum of 150 minutes of moderate-intensity aerobic activity per week.

Here's everything you need to know about swimming, including some surprising pros and cons of the sport. Always consult a doctor or healthcare professional before starting a new exercise program.

Health benefits of swimming

Being active in general is one of the best things you can do for your overall health. Regular exercise improves mental health, strengthens muscles and bones, reduces chronic disease and more. Swimming is not only fun, but there are several well-known health benefits associated with the sport. The many benefits of regular swimming include:

1. Provide complete exercise

Swimming can be one of the most effective exercises because it engages every muscle in the body, whether you're doing slow backstroke or powerful butterfly. Swimming requires active participation in swimming, with most swimming activities involving the use of the arms and legs to propel the body through the water. Your glutes will get a stronger workout, as will your back muscles.

2. Promotes a healthy heart.

In general, regular exercise has some well-known benefits for heart health, including lowering blood pressure, increasing "good" HDL cholesterol, and reducing inflammation in the body. A study of a group of adults with high blood pressure found that a 10-week water aerobics program reduced systolic blood pressure, and similar results have been found in subsequent literature. Although resting speed is important, studies have shown that systolic blood pressure and heart rate decrease significantly during a high-intensity swimming program.

3. Improves lung capacity

The lungs are another important organ that takes center stage during exercise. Your lungs supply your body with oxygen for energy and remove carbon dioxide as a byproduct, but your heart supplies that oxygen to the exercising muscles. When you exercise, your body uses more oxygen and your heart rate increases in response. During exercise, your lungs have to work harder to breathe, and the more you exercise, the better. It can increase lung capacity over time if you are disciplined in your exercise program. Studies of swimmers have shown that their lung capacity is statistically superior, even compared to football players.

4. Stretch and strengthen muscles

We've established that swimming is a complete workout, but some strokes may target certain muscles more than others. For example, the backstroke relies on strong engagement of the glutes, thighs and hips. Butterfly attacks mainly focus on the triceps, biceps and shoulders. Breaststroke in particular can significantly reduce body strength. But all squats have different benefits and can lead to amazing muscle tone and definition. Additionally, water creates 12-14 times more resistance than air, which increases power even more.

5. Allow low impact sports

Whether you're recovering from an injury or joint problem, low-impact swimming may be just what you need for a relaxing workout. Because water provides buoyancy, your body is supported and the stress on your joints is relieved as you float in the water. Many people with arthritis and other chronic conditions start swimming because they hurt their joints and muscles. A study of sedentary people with osteoarthritis who swam or cycled for three months found significant reductions in joint pain and stiffness and improved quality of life in both groups. Even jogging and running can put stress on your joints, so if you're looking for an efficient but less traumatic activity, swimming can be a good option.

6. Support weight control

Swimming combined with a balanced diet can help maintain a healthy weight. Swimming at an average pace burns 275 calories per hour. But increasing size will burn 500 calories at the same time. Staying active is key to long-term results and weight maintenance. Gradually increase to the CDC's recommended 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or a combination of both each week.

7. Reduce body fat

In addition to maintaining a healthy weight and burning calories, swimming can benefit your overall body composition. In a small study of middle-aged women, one group swam a total of three hours per week for 12 weeks and observed a decrease in body fat. A study of sedentary women found that those who swam three times a week lost weight, waist and hip circumference compared to those who walked three times a week.

8. Improve mental health

In general, outdoor exercise is associated with many positive health benefits, including increased focus, concentration and reduced risk of depression. If you have a safe lake or body of water nearby, outdoor swimming can be what your body and mind need. A study of over 700 people who swam outdoors found that being outdoors was associated with a significant reduction in major mental health symptoms. But swimming anywhere indoors or outdoors can be a very relaxing, calming and meditative experience that can help reduce stress.

9. Promotes quality sleep.

Exercise as a core can reduce your risk of chronic disease, reduce stress, promote a healthy weight, and help you feel more rested. Aerobic exercise generally improves sleep and sleep quality, and moderate intensity leads to slow or deep sleep, where your brain and body can recharge and regenerate.

swimming injury

Finding a pool can be difficult unless you live near a safe body of water, such as a lake or ocean, which can be a barrier to swimming for many. Swimming pools, whether at community centers or fitness clubs, require an entrance fee. There is an additional cost to purchase a swimsuit, goggles and possibly a swim cap. Swimming is also not the most intuitive way to move, so learning the right technique can take time and practice. Building endurance in the pool can take time and consistent practice, especially since swimming can be physically demanding at certain levels.

It should be noted that swimming can increase muscle strength and have a modest effect on building strong bones. To keep your bones healthy, make sure you swim with a balanced diet rich in calcium and vitamin D, and incorporate some strength training into your week to increase bone strength and reduce bone density. Although there are some downsides to swimming, if you have a pool or a safe outdoor swimming area, the benefits can definitely outweigh the potential drawbacks.

Swimming tips for beginners

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If you want to take up swimming as a sport, here are some tips to get the most out of your workout and do it safely.

• Start slow: You may be an experienced runner or a good swimmer, but swimming in water may seem strange or difficult at first. Start your normal exercise routine and try something to reduce muscle soreness. Our experts recommend starting with two or three swimming lessons a week. Start slowly with short intervals or moderate-intensity swimming and gradually increase the time, distance, or intensity as your body adjusts to the water and cardio.
• Get the right gear: You don't need much to get in the water, but a sturdy, well-fitting swimsuit you can trust is a must. Good adjustable goggles are also essential, and an optional swim cap can help navigate the water more easily, especially if you have long hair. If you swim outdoors, you can buy one pair of clear sunglasses for overcast and cloudy days and a second pair of sunglasses for clear and sunny days. You may also want waterproof headphones if you're bored on the go or like listening to music. Also, be sure to take cold clothes, towels and all, and shower after your treatment.
• Stay safe: Regardless of your fitness level, even the most experienced swimmers should never swim alone. Accidents can happen, so always make sure you swim with a buddy or swim in a pool with a lifeguard. If you're swimming outside, consider a life jacket that attaches to your waist to give you something to hold on to in an emergency, as well as being visible to others.
• Check water quality: If you're swimming outdoors, make sure the area is safe for swimming. You can use this online search tool from the Centers for Disease Control (CDC) to search by state.

Bottom Line : Swimming is a fun activity with many proven health benefits, from strengthening muscles to improving the cardiovascular system. This low-impact workout is suitable for people of all ages and fitness levels, and can transition from a slow swim to intense competitive training. Start swimming slowly two to three times a week and gradually increase the intensity, time or distance as you get stronger. If you're swimming indoors or exercising in a nearby lake, be sure to wear the proper equipment and always swim with others nearby and a lifeguard.

Why trust a good cleaner?

As a NASM Certified Personal Trainer , Stephanie Sassos uses her experience and knowledge in the field of exercise to create healthy fitness content for The Good Housekeeping Institute. Stephanie has been in fitness for the past 10 years, specializing in cycling and strength training Creating everything from powerful exercise machines to exercise plans for Good Housekeeping readers, Stephanie is committed to getting active and inspiring others to do the same. He was an amateur swimmer until he started swimming and registered for his first triathlon this year in 2014. Having completed three triathlons so far, she has made swimming her favorite part of the competition.