The Health Benefits of Swimming

Engaging in physical exercise, especially on a routine basis, can give a person a host of health advantages. Frequent physical activity strengthens cardiovascular health, assists in attaining and maintaining a healthy weight, decreases the risk of type 2 diabetes and metabolic syndrome, and could possibly minimize the risk of certain forms of cancer.

Regular physical activity can help you maintain sharp cognitive functioning, learning aptitude, and good decision-making skills as you grow older, decrease your chances of succumbing to depression, and even support better sleep.

Just one session of physical activity can have immediate positive effects, including decreased anxiety levels in the moment.

Studies have looked into the physical effects of taking part in various forms of swimming. It needs to be taken into account, however, that just like with any sport, there are discrepancies in terms of who takes part.

May Improve Body Composition

Swimming may help you to reduce body fat. In a study published in the Journal of Exercise Rehabilitation, it was discovered that a group of middle-aged women who swam for sixty minutes three times a week for twelve weeks experienced a reduction in body fat of almost three percent while the control group, who did not swim, did not have a notable change. The swimmers exhibited increased suppleness, better cardiac performance, and healthier blood fats.

A different study looked at transformations in bodily make-up in female youths who took part in a 3-month swim program. A sample of thirty-four female participants aged in their early twenties were evaluated by randomly assigning them to a cohort which swam or a cohort which was a sedentary (non-swimming) group. The swimming group did three hour-long swims each week for a period of 12 weeks.

After the research was done, it became evident that the swimming group did have a reduced circumference around their hips but did not have considerable variations in their body composition as compared to the group who did not go swimming.

Reduced Risk of Musculoskeletal Injury

Exercise physiologists have noticed that certain popular sports and recreational activities necessitate a specific level of skill and can involve coming into contact with the ground, which could lead to bumps and bruises, fractures, and some much more severe injuries. The possibility of getting hurt is a major downside for many conventional sports and physical activities.

In a published review, the chances of sustaining low-impact injuries while swimming are reduced because the body is supported by the water, which reduces its overall weight.

Tips to Get Started

If swimming has motivated you to set up your own program, Munson has a few recommendations to aid you in initiating it.

Reframe Fears About Breathing

Many are frightened by the thought that one cannot inhale when submerged underwater. But Munson explains that you do breathe under water.

When your face is underwater, exhale and when your head is out of the water, inhale. You are capable of taking in air while submerged in the water. Instead, you breathe differently underwater.

“Many people think they should hold their breath under the water. When you do that, you’re actually creating a feeling of panic. But if you breathe out underwater and breathe in when you bring your head up or turn your head to the side you’ll be able to create the same in-out rhythm that you have on land.”

Munson advises that you get used to the new way of breathing by doing some bubble blowing in the water before attempting to swim. Dip your face into the liquid and blow out a lot of large bubbles, take a breath when your head comes back up. Repeating this process can aid in creating a pleasant, steady breathing rate.

Be Patient

Munson believes that locating an excellent educator would be beneficial. A qualified instructor can often be of aid in overcoming any negative experiences people may have concerning water.

She advises people to consider taking part in the USMS Adult Learn to Swim Program and secure the services of a qualified instructor. Additionally, she remarks that there are competent trainers available from public swimming pools and YMCAs.

And don’t forget to give yourself time and be forgiving while you are mastering the art of swimming. She advises against allowing others to push you into situations that you are not prepared or comfortable with. Do not tell yourself that you are incapable of reaching the next step.

Learn to Tread Water

Learning how to tread water provides the ability to remain afloat regardless of how deep the water is. Munson claims that attaining this skill can grant one a significant boost in their self-assurance while in the water. It aids beginner swimmers in taking a breather and giving themselves a sense of security when they feel uneasy.

Lastly, Munson suggests that practice is important. It’s not necessary to be in the pool for a long period of time on any given occasion; just a short amount of time each session will produce results.

“I can always tell when swimmers in my weekly classes have been in the pool in between sessions,” she says. “It doesn’t take long to develop skills, but you do have to get in the pool to do it.”

How to turn splashing into a full-on workout

Prior to engaging in any sort of physical activity, it is recommended to warm up first. Start with a nice stretch. Extend your shoulder muscles, hips, and legs for 10 to 15 seconds each. Do not attempt to stretch without first making sure that your muscles are warm as it could be detrimental. Therefore, it is important to make sure your body temperature is heightened before engaging in a program of stretching. Doing a 5-minute cardio workout is a great way to get the circulation going.

You can warm up in the pool. Take it easy while swimming for 5 minutes before doing something more strenuous. Swimming is not hard on the body, so it is not necessary for the warmup routine to be complicated.

Is there a rule that says no eating 30 minutes prior to swimming? Well, that’s pretty much crap. Should you hit up a buffet before a swim? There is not a specific guideline dictating how hungry one should be before taking a swim.

Consuming a low-calorie meal can provide you with the vigor to complete your exercise session, so don’t hesitate to consume a tiny snack prior to going to the swimming pool.

Safety Tips Before You Take The Plunge

Engaging in swimming can be enjoyable, but there could be potential hazards. Be certain that the safety guidelines are followed before shouting “CANNONBALL!” *jump in the pool*

• Take a lesson. If you’re worried about your swimming abilities, take a lesson! It’s not just for kids. Learning proper swimming techniques can save your life and give you a good workout.
• Don’t push it. As with all workouts, listen to your body. Don’t push yourself to the point of pain. If you start hurting or cramping up, get yourself to the edge of the pool. Always call for a lifeguard for assistance if needed.
• Take a breather. Sometimes getting water in your mouth or working out a little too hard can make you lose your breath. If that’s the case, get to the edge of the pool. Let your breathing get back to normal before you continue your workout. If you’re still having trouble breathing, call the lifeguard for help immediately.
• Drink up. Sure, you’re literally in water, but you probably don’t want to take refreshing gulps of chlorine or salt water to quench your thirst. Bring a water bottle and take sips during breaks to make sure you’re properly hydrated.
• Thunderbolts and lightning. If you’re swimming outside and you see lightning, get out of the water. Wait 30 minutes after you hear the last thunderclap before you start swimming again.
• Keep kids safe. If you’re swimming with children, keep an eye on them. Young children are at a very high risk of drowning, so keep them physically with you or in your line of sight at all times. Older kids might be better swimmers, but they don’t always know their limits. They need constant supervision too.

We just want to make sure we understand all the possible risks of swimming, even though it may seem intimidating. Exercising in a pool with a lifeguard present is among the most secure activities. Just know your limits.