Swimming is a full-body workout activity that is suitable for people of all ages and fitness levels. Not only do you have to use your whole body to propel you forward in the water, exercising your heart, muscles, and lungs, but the buoyancy of the water allows you to move without putting as much stress on your joints as you would when doing high-intensity activities like walking or running.
As the fourth most popular sport in the United States, swimming also has many health benefits. In fact, the risk of death for swimmers is about half that of people who don’t exercise. Plus, it’s a life-saving skill that everyone should have, regardless of age.
Here are the health benefits of swimming and how to start swimming.
Helps Control Arthritis
If you have osteoarthritis, you may want to consider spending more time in the water. Swimming can reduce joint pain and stiffness and improve muscle strength and functional capacity. Plus, it’s just as effective as cycling – which is often prescribed to treat people with arthritis.
Some studies have even suggested that swimming may be more helpful than land activities in improving joint function, reducing pain, and improving quality of life in people with osteoarthritis. In fact, experts suggest that swimming and other water sports can be used in conjunction with medications, manual therapy, and knee braces.
For people with rheumatoid arthritis (RA), it’s important to work with a healthcare provider to determine if swimming is right for you. While there is some evidence that people with rheumatoid arthritis may reduce joint pain and improve joint function, these studies are small and limited.
Mental Health Can Be Improved
Swimming is one of the few sports that allows you to escape from the outside world. Whether you’re dipping in water to swim across a lake or swimming a few laps in a community pool, you’ll essentially never be plugged in while you’re exercising. This time away from technology can bring many benefits to mental health. Plus, the feeling of water gliding over your skin can be relaxing.
More specifically, swimming not only improves mood but may also help fight anxiety. In fact, consistent swimming can help you manage your stress response. At the same time, feel-good chemicals are released in your brain, such as endorphins, serotonin, and dopamine, that can help you feel more relaxed.
According to a review of several studies, swimming is also good for people with depression because it can significantly reduce symptoms and improve mood. In two of the studies reviewed, participants reported an improvement in their symptoms by nearly 80%.
Meanwhile, a study of a 10-week swimming program found that participants experienced reductions in fatigue, anger, and depression symptoms. They also reported improved mood and increased sense of well-being. And, some case studies suggest that consistent swimming may reduce the need for antidepressant medications.
Improves Heart Health
Just like other forms of cardiovascular exercise, swimming helps with heart health. For example, a study in 43 patients with prehypertension or grade 1 hypertension showed that after 12 weeks of swimming, participants experienced a significant reduction in blood pressure. They also showed signs of improvement in cardiovascular health.
Similarly, another eight-week moderate-intensity swimming study showed that swimming improved heart health and brain health. Researchers note that swimming lowers blood pressure, improves vascular stiffness, and increases blood flow to the brain.
Welfare for the Elderly
Swimming is also an ideal form of exercise for seniors, especially since it is a full-body workout with a lower risk of injury. Each movement will not only exercise your heart and lungs, but it will not burden your ligaments and joints in the process.
It also reduces the risk of heart disease, dementia, depression, and anxiety. Even the risk of sarcopenia, an age-related decline in muscle mass, is reduced because swimming creates the resistance needed to build muscle.
In addition, there is some evidence that swimming and other water activities can improve your quality of life and reduce your risk of disability. Swimming can also have a positive impact on bone health, especially for postmenopausal people.
There is even some evidence that the use of exercise in water as an intervention can reduce behavioural and psychological symptoms and improve the mental health of people with dementia.
Improves Sleep
If you have trouble sleeping at night or often have insomnia due to pain, swimming may help improve your sleep. While most research on how exercise affects sleep has focused on land-based exercise, there is some evidence that swimming can have the same effect.
For example, a study of 30 adults with chronic musculoskeletal pain found that six weeks of moderate-intensity water exercise improved their sleep and reduced pain. At the same time, a study of older adults with insomnia found that participants experienced improved sleep quality and overall life satisfaction after participating in sustained aerobic exercise such as swimming.
Burn Calories
If your health goals include burning more calories or losing weight, you may want to consider adding swimming to your workout regimen. Not only will you burn a lot of calories, but you’ll also exercise your entire body. Plus, most people experience a calorie deficit while swimming.
For example, a person weighing 185 pounds may burn 420 calories by swimming at a vigorous pace for 30 minutes. At the same time, a person of the same weight who participates in water sports or swims at a more general pace for 30 minutes may burn between 168 and 252 calories. In comparison, a person who also weighs 185 pounds burns about 159 calories when walking at a moderate pace for 30 minutes and 126 calories when lifting weights.
Strengthens Muscles
Swimming is a type of resistance training where the water provides resistance as your body moves through the water. In fact, the resistance you experience in the water is 10 times greater than the resistance you feel on land.
When you swim, almost every muscle in your body is worked, so if you keep swimming, you can build your upper body, lower body, and core. In fact, strokes while swimming target the major muscle groups of the body. From your abs, back, forearms, and shoulders to your hamstrings and glutes, you can use almost every muscle in your body.
That said, if you want to do more than just build muscle, you may also need to incorporate other exercises, such as weightlifting. Keep in mind that swimming is a low-impact activity that is easy on your joints and helps improve your strength and fitness levels. But depending on your health and fitness goals, there are also some high-impact activities that can be incorporated.
Reduces Risk Factors for Metabolic Syndrome
Swimming is not only an easy form of exercise to do, but it is also suitable for people of all ages, weights, and fitness levels. It can also play a key role in reducing the risk of chronic diseases such as type 2 diabetes and high blood pressure.
In fact, researchers found in a small study of 40 people that regular swimming for 16 weeks helped reduce risk factors for metabolic syndrome such as cholesterol, blood sugar, and blood pressure. Therefore, swimming can be considered as a non-pharmacological treatment for type 2 diabetes and hypertension. Swimming regularly also increases metabolic rate, boosts mood, and increases the number of calories burned.
How to Get Started
To start swimming, you first need to find a safe place to swim nearby. For beginners, the pool is sometimes the easiest place to learn, as there are lanes that can be used and there are usually lifeguards on duty. When you become more comfortable, you can try swimming in the open water.
If you’re completely new to swimming, it’s important to learn to swim from a qualified instructor in a safe environment. During swimming lessons, you should learn different swimming styles, breathing techniques, and other techniques on how to swim effectively.
If you already know how to swim but haven’t done a swimming workout in a while, it’s important to start slowly and try not to push yourself too hard and too fast. Limit swimming workouts to two to three times a week to allow your body to adjust to swimming. Ultimately, you can feel comfortable in the water every day.
Although swimming is generally a safe activity for people of all ages and fitness levels, it’s still important to consult with a healthcare provider before starting swimming. They can evaluate your medical history and fitness level to determine what is right for you. Also, as a general rule, you should avoid swimming if you have recently had surgery, have an open wound, or are sick.
Safe Swimming Tips
While swimming is a great skill, swimming safely is more than just knowing how to swim a few laps. Here are some other things to consider before diving into a pool, lake, or ocean:
- If you don’t know how to swim, take an American Red Cross swimming lesson.
- Swim in a designated area supervised by a lifeguard.
- Avoid swimming alone and choose a swimming buddy.
- Designate a special person to watch the water when swimming in a group.
- Keep an eye on children and do not rely on life jackets for supervision.
- Make sure there are reach-out or throwing devices nearby, as well as cell phones and a first aid kit.
- Follow the rules regarding diving, swimming times, etc.
- If you are sick or have diarrhea, stay away from water.
- If swimming in a lake or ocean, first check if it’s closed.
- Avoid swimming in murky water, as this may be a sign of bacteria or pathogens.
- If you need help with flotation, use a well-fitting and Coast Guard-approved life jacket.
