Swimming is an excellent way to work out your entire body and cardiovascular system. Swimming burns nearly as many calories as running without the impact on your bones and joints. You may have heard that experts recommend that adults get 150 minutes of moderate or intense aerobic activity per week.
Swimming is the fourth most popular activity in the United States. But why?
Swimming laps regularly can provide a variety of benefits. Please continue reading to learn about the advantages of swimming and how to incorporate it into your daily routine.
Exercises your entire body
Swimming works your entire body from head to toe, one of its most significant advantages.
- Increases your heart rate without putting your body under stress
- Build tones muscles
- Builds endurance
You can add variety to your swimming workout by using different strokes, such as:
Each one targets different muscle groups, and the water provides gentle resistance. Whatever stroke you use, you are using the majority of your muscle groups to move your body through the water.
Work on your insides as well.
While your muscles work hard, your cardiovascular system is also working hard. Swimming strengthens your heart and lungs. Swimming is so beneficial to your health that researchers believe it may even lower your risk of death. Swimmers have roughly half the risk of death as inactive people. Dependable source Swimming has also been shown in some studies to help lower blood pressure and control blood sugar.
Ideal for people suffering from injuries, arthritis, and other conditions
Swimming can be a safe form of exercise for people who have:
- Joint problems
- Other issues that hinder high-impact exercises
Swimming may even help with pain relief or injury recovery. According to a study, people with joint pain reported significant reductions in joint pain, stiffness, and less physical limitation after swimming and cycling.
A good option for asthma patients
Swimming is an excellent activity for people with asthma because of the humid environment of indoor pools. Furthermore, breathing exercises associated with the sport, such as holding your breath, may help you expand your lung capacity and control your breathing. According to some studies, swimming may increase your risk of asthma due to the chemicals used to treat pools. If you have asthma, talk to your doctor about the dangers of swimming, and if possible, look for a collection that uses salt water instead of chlorine.
Improves your mood
Swimming and aquatic workouts are not only good for people with dementia psychologically. Exercise has also been shown to improve mood in others. Researchers Trusted Source evaluated a small group of people with dementia and discovered that participating in a 12-week aquatic program improved their mood.
Also suitable for children.
Children should get at least 60 minutes of aerobic exercise daily from a Trusted Source. It also doesn’t have to feel like a chore. Swimming is a fun activity that does not feel like a formal exercise. Your child can take structured swimming lessons or join a swim team. Unstructured swim time is another excellent way to get children moving.
Swimming is generally considered safe for most people. Swimming, like any other workout, has risks. If you’re injured or have a medical condition, consult your doctor before swimming laps. People with autoimmune diseases, for example, may become more irritated in chlorinated pool water. In general, whenever you begin a new exercise program, consult with your doctor. Your doctor is your best source for health-specific advice.
The following swimming safety tips can help you reduce your risk:
- Swim in designated swimming areas, such as pools and roped-off sections of lakes and other bodies of water. Swim in areas where lifeguards are present if possible.
- If you’re new to swimming, consider taking lessons. You can enroll in age-appropriate classes through the Red Cross and other local programs.
- Swimming outside? Apply sunscreen with an SPF of 15 or higher to protect your skin. You should also avoid swimming between 10 a.m. and 4 p.m. when the sun is at its highest in the sky. Learn more about selecting a sunscreen.
- Even if you aren’t thirsty, drink plenty of water. You may feel relaxed in the water, but swimming can cause dehydration. Drink plenty of water and avoid beverages containing alcohol or caffeine.
- When children are near water, they should always be supervised. To avoid drowning, never let children swim alone.
Jump in the pool if you’re starting an exercise program or want to try something new. Swimming has numerous mental, physical, and spiritual benefits. After you’ve mastered the fundamentals, try swimming laps for 20 to 40 minutes at a pace that keeps your heart rate elevated. Remember to drink plenty of water and take breaks as needed. Above all, have fun!