Swimming is one of the most fun and low-impact forms of exercise. As well as being fun, swimming is a great way to keep fit, stay healthy and make friends. Swimming is a healthy activity that you can continue for a lifetime. It is a low-impact activity that has many physical and mental health benefits. Swimming is unique. A great form of exercise for almost everybody regardless of age, health or ability, swimming can be a super way to help you reach your weekly physical activity target. Accessible to virtually everyone, swimming can positively impact on your physical and mental wellbeing and help you live longer. The good news is you can start to swim from birth, but if you can’t swim, or aren’t a confident swimmer, it’s never too late to learn.
Getting started in swimming is easy. It is a sport for all age groups, skill and fitness levels. Before you get started, you will need to purchase a pair of swimmers and some goggles.
Swimming is a fantastic full-body workout that can help with both your physical and mental health.
Swimming is a great recreational activity for people of all ages. Recreational swimming can provide you with a low-impact workout and it’s also a good way to relax and feel good.
Some people who enjoy swimming want to take it to a competitive level. This can provide the health benefits of a vigorous workout as well as the fun and thrill of competition.
Benefits of swimming 🏊🤽
Works your whole body
One of the biggest benefits of swimming is that it truly works your entire body, head to toe. Swimming,
Increases your heart rate without stressing your body
Tones muscles
Builds strength
Builds endurance
There are various strokes you can use to add variety to your swimming workout, including,
Breaststroke
Backstroke
Sidestroke
Butterfly
Freestyle
Each focuses on different muscle groups, and the water provides a gentle resistance. No matter what stroke you swim, you’re using most of your muscle groups to move your body through the water.
Works your insides
While your muscles are getting a good workout, your cardiovascular system is, too. Swimming makes your heart and lungs strong. Swimming is so good for you that researchers share it may even reduce your risk of death. Compared with inactive people, swimmers have about half the risk of death. Some other studies have shown that swimming may help lower blood pressure and control blood sugar.
Appropriate for people with injuries, arthritis, and other conditions
Swimming can be a safe exercise option for people with:
Arthritis
Injury
Disability
Other issues that make high-impact exercises difficult
Swimming may even help reduce some of your pain or improve your recovery from an injury. One study showed that people with osteoarthritis reported significant reductions in joint pain and stiffness, and experienced less physical limitation after engaging in activities like swimming and cycling.
Even more interesting, there was little to no difference in the benefits between the two groups. So, swimming seems to have many of the same benefits as frequently prescribed land exercises. If you want non-swimming water activities, try these water excises for people with arthritis.
A 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 breathing exercises associated with the sport, like holding your breath, may help you expand your lung capacity and gain control over your breathing.
Some studies suggest that swimming may increase your risk for asthma because of the chemicals used to treat pools. Talk to your physiotherapist about the potential risks of swimming if you have asthma, and, if possible, look for a pool that uses saltwater instead of chlorine.
Beneficial for people with MS
People with multiple sclerosis (MS) may also find swimming beneficial. Water makes the limbs buoyant, helping to support them during exercise. Water also provides gentle resistance.
In one study, a 20-week swimming program resulted in a significant reduction of pain for people with MS. These people also showed improvements with symptoms like fatigue, depression, and disability. Learn more about water therapy for MS.
Torches calories
Swimming is an efficient way to burn calories. A 160-pound person burns approximately 423 calories an hour while swimming laps at a low or moderate pace. That same person may burn up to 715 calories an hour swimming at a more vigorous pace. A 200-pound person doing the same activities would burn between 528 and 892 calories an hour. A 240-pound person might burn between 632 and 1,068.
To compare these numbers to other popular low-impact activities, that same 160-pound person would only burn around 314 calories walking at 3.5 miles per hour for 60 minutes. Yoga might burn just 183 calories per hour. And the elliptical trainer might burn just 365 calories in that hour.
Improves your sleep
Swimming may have the power to help you sleep better at night. In a study on older adults with insomnia, participants reported both a boost in quality of life and sleep after engaging in regular aerobic exercise.
Nearly 50 per cent of older persons experience some level of insomnia, so this is excellent news. The study focused on all types of aerobic exercise, including the elliptical, Stairmaster, bicycle, pool, and exercise videos.
Swimming is accessible to a wide range of people who deal with physical issues that make other exercises, like running, less appealing. That can make swimming a good choice for older adults looking to improve their sleep.
Boosts your mood
Researchers evaluated a small group of people with dementia and saw an improvement in mood after participating in a 12-week aquatic program. Swimming and aquatic workouts aren’t just psychologically beneficial for people with dementia. Exercise has been shown to boost mood in other people, as well.
Helps manage stress
Researchers surveyed a group of swimmers immediately before and after swimming at a YMCA in New Taipei City, Taiwan. Of the 101 people surveyed, 44 reported being mildly depressed and feeling stress related to the fast-paced life. After swimming, the number of people who still reported feeling stressed decreased to just eight.
While more research needs to be done in this area, the researchers conclude that swimming is a potentially powerful way to relieve stress quickly.
Safe during pregnancy
Pregnant women and their babies can also reap some wonderful rewards from swimming. In one study in animals, a mother rat’s swimming was shown to alter the brain development in her offspring. It may even protect babies against a type of neurological issue called hypoxia-ischemia, but more research is needed. Aside from potential benefits to the child, swimming is an activity that can be performed in all three trimesters.
Another study shows no adverse effects of swimming in chlorinated pools while pregnant. In fact, pregnant women who swam during their early to mid-pregnancy had a lower risk of preterm labour and congenital defects.
Keep in mind that while swimming is generally considered safe during pregnancy, some women may have activity restrictions due to complications in pregnancy. Talk to your physiotherapist before starting any new exercise programs during pregnancy, and if you have complications, ask about activities that are safe.
Great for kids
Kids need a minimum of 60 minutes of aerobic exercise each day. It doesn’t need to feel like a chore either. Swimming is a fun activity and doesn’t necessarily feel like formal working out.
Your child can do either structured swimming lessons or be part of a swim team. Unstructured swim time is another solid option to get kids moving.
Affordable
Swimming may also be an affordable exercise option compared to some others, like cycling. Many pools offer reasonable rates to join. Some public schools and other centres offer swim hours for free, or for a sliding scale according to your income.
If you’re still concerned about the costs of joining a pool, check with your employer or your health insurance. Some offer reimbursements for joining a fitness program.
Swimming is a great activity and it’s important for parents, grandparents and other carers to support children in learning to swim – get all the family involved and get fitter together.
Swimming is considered safe in pregnancy and can help keep you fit. The water helps support extra baby weight which can be a great relief, particularly in the final stages of pregnancy. If you have a healthy pregnancy, swimming can be a super choice of regular exercise but check with your health professional first if swimming is new to you
Things to remember
As well as being fun, swimming is a great way to keep fit and well and make friends.
Swimming is a healthy activity that you can continue for a lifetime.
Swimming is a low-impact activity that has many physical and mental health benefits.
Make sure you know how to swim and do so in a safe environment.
Before you dive in 🏊
Make sure you know how to swim.
Choose a safe environment.
Warm-up and stretch your muscles and joints before entering the water.
Have plenty of fluids on hand and drink regularly.
Don’t overdo it if you’re just starting out.
See your Physiotherapist if you haven’t exercised for a long time.
Tayomi Ishani
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