Experts recommend that adults do 150 minutes of moderate exercise each week. Swimming is a great way to strengthen your cardiovascular system and whole body. It burns nearly as many calories per hour as running without causing any damage to your bones or joints.
Swimming is the most trusted source favorite activity in the United States. Why is this? Swimming laps every day can bring you a lot of health benefits. Continue reading to learn more about it and how you can incorporate it into your daily routine.
Benefits of swimming
1. Your whole body will benefit
It is a great way to exercise your whole body from head to toe. It:
- Increases your heart rate without stressing the body
- tones muscles
- builds endurance
There are many strokes that you can use, like:
Each one focuses on a different muscle group, with the water providing gentle resistance. You’re moving your body through water using all of your muscles, no matter which stroke you use.
2. Works your insides, too
Your cardiovascular system, as well as your muscles, are getting a workout. Swimming strengthens your heart and lungs. Researchers believe it is good for your health and may even lower your chance of dying. it has about half of the death risk than inactive people. Other studies have shown that swimming can help lower blood pressure trusted sources and regulate blood sugarTrusted source.
3. It is suitable for people suffering from injuries, arthritis, or other conditions.
For people with disabilities, It can be an option to do safe exercises.
- Other issues that can make high-impact exercises challenging
You may find that swimming can help you reduce pain and speed up your recovery after an injury. One study found that osteoarthritis patients experienced significant decreases in their joint stiffness and pain and fewer physical limitations after participating in activities such as swimming and cycling.
It was even more surprising that there were very few to no differences in the benefits of the two groups. It seems to offer many of the same benefits often prescribed for land exercises.
4. Excellent choice for those with asthma
A few studies have shown that it can increase your asthma risk due to the chemicals used in treating pools. If you have asthma, talk to your doctor about possible risks associated with swimming.
5. Beneficial for MS patients, too
Swimming may be beneficial for people with Multiple sclerosis (MS). It helps to keep the limbs supported during exercise by making them buoyant. Water provides gentle resistance.
According to one study trusted Source, a 20-week swimming program was shown to reduce pain in people with MS significantly. The participants also experienced improvements in fatigue, depression, and disability.
6. Torches calories
Swimming is a great way to lose calories. Swimming laps at a moderate or low pace with a 160-pound body will burn 423 calories per hour. The same person could burn 715 calories per hour by swimming faster. An individual 200 lbs would burn between 528 to 892 calories per hour doing the same activities. For a person weighing 240 lbs, the calories burned could be between 632 to 1,068.
These numbers are comparable to those of other low-impact, popular activities. A 160-pound person walking at 3.5 miles an hour for 60 minutes would burn 314 calories. Yoga might burn just 183 calories per hour. The elliptical trainer may burn only 365 calories per hour.
7. Improves your sleep
Swimming could help you sleep better at night. A study trusted Source of older adults who have insomnia found that participants experienced a significant improvement in their quality of life and better sleep when they exercised regularly.
Nearly 50%, older people experience some degree of insomnia. This is excellent news. This study examined all forms of aerobic exercise, including the Stairmaster, elliptical, and pool. It also included exercise videos.
Swimming is an option for people with disabilities who cannot do other activities like running. This can make it an attractive choice for seniors looking to improve their sleeping habits.
8. It will lift your mood
ResearchersTrusted source evaluated a few dementia patients and found that they felt more positive after completing a 12-week-long aquatic program. People with dementia can benefit from swimming and aquafitness. Exercise has been proven to improve mood in others.
9. Helps manage stress
Researchers surveyed a group of swimmers before and after swimming at a YMCA in New Taipei City in Taiwan. 44 of the 101 respondents reported feeling mildly depressed or stressed by their fast-paced lives. Only eight people reported feeling stressed after swimming.
Although more research is needed in this area, researchers concluded that it could be a powerful way to relieve stress quickly.
10. Safe during pregnancy
It can bring significant benefits to pregnant women and their babies. One study trusted Source found that swimming by a mother rat can alter brain development in her offspring. Although it may protect babies from hypoxia-ischemia (a neurological condition), more research is needed. Swimming is an activity that can also be done in the third trimester, with potential benefits for the child.
Another trusted source study has shown no adverse effects from swimming in a chlorinated pool while pregnant. Pregnant women who swim in chlorinated pools during pregnancy have a lower chance of congenital disabilities and preterm labor from the early to mid-stage of their pregnancy.
It is considered safe during pregnancy. However, some restrictions may be necessary for women with complications. Before you start any exercise program during pregnancy, talk to your doctor. If you have concerns, ask about safe activities.
11. It’s excellent for children too
Children need to do at least 60 minutesTrustedSource of aerobic exercise every day. You don’t have to do it as a chore. It can be fun and not feel like a chore.
You can have your child participate in either structured swimming lessons or a swim team. You can also get your child moving with unstructured swimming lessons.
It is a more affordable option than cycling. Many swimming pools have reasonable membership fees.
You can still inquire about the cost of joining a pool by contacting your employer or your insurance company. You may be eligible for reimbursements if you sign up for a fitness program.
You will need to locate a swimming pool in your area before starting swimming. Many community centers and gyms offer lap swimming, aqua-jogging, and water aerobics classes. It is a good idea to compile a list of local facilities that provide a pool and then visit the one that suits your needs and your budget.
Get your muscles ready.
Start slowly from there. Start your journey at the gym with strength training. This will help you strengthen your muscles before you go to the pool. You can also try moves such as unassisted or assisted pull-ups. Ask a personal trainer if you are having difficulty with form.
Swimming lessons are available in either group or private settings for entirely new to the sport. You’ll learn how to swim, as well as breathing techniques and other valuable tips that will help you get the most out of your workout.
Check the U.S. Swimming Lessons Database to find adult lessons near you. You can search the Masters Swimming Database by entering your ZIP code.
Please follow the pool rules.
Be respectful of the pool’s rules and regulations once you are in the water. There are many lane options. Ask the lifeguard which lane you are in to determine your pace.
It would help if you did it on the left-hand side to pass someone in front. Avoid jumping or creating waves when entering or exiting the pool. To avoid scratching swimmers, you may want to trim your nails.
Swimming is safe for most people. Swimming poses risks, just like any other exercise. Before swimming laps, make sure you consult your doctor if you are ill or injured. It’s a good idea for anyone starting a new exercise program to consult with their doctor.
People suffering from skin conditions such as psoriasis might be more sensitive to chlorine pool water. For specific guidelines regarding your health, your doctor is the best person to consult.
Safety in the water
These safety tips will help you reduce the risk of swimming.
- Swimming areas such as pools, roped-off sections of lakes, and other bodies of water are best avoided. Swim in areas that have lifeguards if possible.
- Bring a friend if you don’t want to swim with lifeguard supervision.
- If you are new to it, consider taking lessons. You can sign up for age-appropriate classes through Red Cross or other local programs.
- Swimming outdoors? To protect your skin, use sunscreen with SPF15 or more. Avoid swimming between 10 a.m. to 4 p.m., when the sun is at its highest. Find out more about sunscreen.
- Even if you don’t feel thirsty, remember to drink water. Although you may feel relaxed in the water, it can cause dehydration. Avoid alcohol and caffeine-containing drinks.
- When children are near water, they should be closely supervised. To avoid drowning, children should not swim by themselves.
You can jump in the pool if you are starting an exercise program or if you’re looking for a new challenge. It offers many benefits to your body, mind, and soul.
After you have mastered the basics:
- Start swimming laps for 20-40 minutes at a pace that increases your heart rate.
- Remember to drink lots of water and to take breaks when necessary.
- Have fun.