- Works all over the body
One of the biggest benefits of swimming is that it really works your entire body from head to toe with lifeguard course near me.
- increases your heart rate without straining your body
- strengthens the muscles
- builds stamina
- There are several strokes you can use to add variety to your swim workout including:
- the back
- side lift
- Each focuses on different muscle groups and the water offers gentle resistance. No matter what stroke you swim, you use most of your muscle groups to move your body through the water.
- Works inside you too
While your muscles get a good workout, so does your cardiovascular system. Swimming makes your heart and lungs strong. Swimming is so good for you researchers share it may even reduce your risk of death. Compared to inactive people, swimmers got abouthalf risk of death. Some other studies have shown that swimming can helplower blood pressureandcontrol of blood sugar.
- Suitable for people with injuries, arthritis and other diseases
Swimming can be a safe exercise option for people with:
- other problems that make effective exercise difficult
- Swimming may even help relieve some of your pain or improve your recovery after an injury. One study showed that people with osteoarthritis reported a significant reduction in joint pain and stiffness, and had fewer physical limitations after activities like swimming and cycling.
Even more interesting is that the benefits between the two groups differed little or not at all. So swimming seems to have many of the same benefits as commonly prescribed land exercises. If you want non-swimming water sports activities, try these water consumption taxes for people with arthritis.
- 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 also breathing exercises associated with the sport, like holding your breathcan helpYou expand your lung capacity and gain control over your breathing.
Some studies suggest that swimming may increase your risk of asthma because of the chemicals used to treat pools. Talk to your doctor about the potential risks of swimming for asthma, and look for a pool that uses salt water instead of chlorine.
- Useful for people with MS too
Individuals with multiple sclerosis MS may also find swimming beneficial. Water makes the limbs buoyant and supports them during training. Water also offers gentle resistance.
Ina studyA 20-week swimming program resulted in a significant reduction in pain in people with MS. These people also showed improvements in symptoms such as fatigue, depression, and disability. Learn more about water therapy for MS.
- Torch calories
Swimming is an efficient way to burn calories . A 160-pound person burns about 423 calories an hour while swimming in low or moderate laps. The same person can burn up to 715 calories per hour by swimming at a faster pace. A 200-pound person doing the same activities will burn between 528 and 892 calories per hour. A 240-pound person might burn between 632 and 1,068.
To compare these numbers to other popular low-impact activities, the same 160-pound person only burns about 314 calories running for 60 minutes at 3.5 miles per hour. Yoga may only burn 183 calories per hour. And the elliptical trainer could only burn 365 calories in that hour.
- Improves your sleep
Swimming can help you sleep better at night. Ina studyin older adults with insomnia Participants reported improvements in both quality of life and sleep after regular aerobic exercise.
Nearly50 percentsome degree of insomnia occurs in the elderly, so this is excellent news. The study focused on all types of aerobic exercise, including elliptical, stair master, bike, pool, and exercise videos.
Swimming is accessible to a wide range of people who are dealing with physical issues that make other exercises like running less appealing. This can make swimming a good choice for older adults looking to improve their sleep.
- Boosts your mood
researcher evaluated a small group of people with dementia and found an improvement in mood after participating in a 12-week water program. Swimming and water exercise aren’t just psychologically beneficial for people with dementia. Movement was shown to improve mood in other people as well.
- Helps deal with stress
Researchers interview a group of swimmers immediately before and after their swim at a YMCA in New Taipei, Taiwan. Of the 101 people surveyed, 44 said they were mildly depressed and experienced stress related to a fast-paced life. After swimming, the number of people who still reported feeling stressed dropped to just eight.
While more research needs to be done in this area, the researchers conclude that swimming is a potentially effective way to quickly relieve stress.
- Safe During Pregnancy
Pregnant women and their babies can also get wonderful rewards while swimming. Ina studyIn animals, swimming in a mother rat has been shown to alter the brain development of her offspring. It may even protect babies from a type of neurological problem called hypoxic ischemia. However, more research is needed. Aside from potential benefits for the child, swimming is an activity that can be done in all three trimesters.
Another studyshows no adverse effects of swimming in chlorinated pools during pregnancy. In fact, pregnant women who swam during their early to mid-pregnancy had a lower risk of preterm birth and congenital defects.
Note that swimming is generally considered safe during pregnancy. However, some women may have activity limitations due to complications in pregnancy. Talk to your doctor before starting any new exercise programs during pregnancy. If you have complications, ask about activities that are safe.