The Top 5 Health Benefits of Swimming Discover the science of the top health benefits…
THE HEALTH BENEFITS OF SWIMMING REGULARLY
Why Swimming Over Other Exercise?
Any exercise is good exercise, but swimming is a league ahead of most other workouts. Unlike running, weight lifting, or cycling, swimming targets the entire body at once. Your legs, arms, and core all work in tandem to propel you through the water, as opposed to other workouts that only target specific body parts. Better yet? Swimming places barely any pressure on the joints, making it accessible to people of all ages and sizes.
In this article, we’ll explore:
- The physical health benefits of swimming
- The mental benefits of swimming
- Swimming’s accessibility
- And how it assists your immune system
The Physical Benefits of Regular Swimming
Cardiovascular health
From lowered blood pressure to strengthening the heart and lungs, swimming is one of the best aerobic exercises out there for increasing cardiovascular health. Because swimming requires such a dramatic intake of oxygen, the heart and lungs are forced to work harder, increasing their strength. In addition to being one of the best cardiovascular workouts out there, the health benefits of swimming also include reducing resting heart rate and increasing lung capacity.
Swimming also serves as a kind of detox. The constant movement encourages blood flow throughout the body, removing waste products and improving overall circulation. It simultaneously lowers blood pressure by strengthening the heart while training it to pump more effectively.
Regular swimming also helps to lower bad cholesterol (LDL) levels while increasing good cholesterol (HDL) levels. This balanced cholesterol profile contributes to a healthier cardiovascular system by reducing the risk of plaque buildup in the arteries.
Musculoskeletal Health
Swimming engages all the major muscle groups, including the arms, legs, back, and core, providing a comprehensive workout. At the same time, swimming requires a wide range of motion in the joints, which helps to maintain and improve overall flexibility. Regular swimming enhances joint mobility, particularly in the:
- Shoulders
- Hips
- And spine
Swimming is also a low-impact workout, reducing the stress on joints for those with joint pain, arthritis, or recovering from injuries. It also builds muscle via water resistance, improves posture through the constant engagement of core muscles, and helps to prevent future injuries by building muscle across the body.
Weight Loss
One of the greatest health benefits of swimming is simple. Weight loss. Cardio is a great way to burn calories fast, and swimming is one of the best options due to the intense full-body workout it provides. The number of calories burned during a swimming session depends on intensity, duration, and body weight. But swimming will generally burn anywhere from 400 to 800 calories per hour. In addition to the flat burn of calories, swimming also fires up the metabolism. A higher metabolic rate means the body will burn more calories at rest, meaning that a walk around the house will burn more calories.
Related article: DOES SWIMMING DEHYDRATE YOU?
Swimming and Mental Health
Enhancing Mood & Emotional Well-Being
The health benefits of swimming aren’t just physical. Like many forms of exercise, swimming releases endorphins, which are key mood-boosting chemicals in the brain. Endorphins are what create the feelings of happiness, well-being, and pleasure, leading to an improved mood and emotional state.
Swimming also helps to reduce stress levels by promoting relaxation after the workout, reducing anxiety and depression whilst improving self-esteem and general confidence.
Improved Cognitive Function
The increased blood flow throughout the body also finds its way to the brain. This enhanced blood flow supplies the brain with more oxygen and nutrients, supporting overall brain health and cognitive function. A large part of that cognitive function comes from neurogenesis.
Neurogenesis is the process of creating new neurons (nerve cells) in the brain. The increased blood flow and oxygen feed caused by swimming encourages this process. Neurogenesis contributes to improved learning, memory, and cognitive flexibility.
For those with trouble sleeping, frequent swimming will also improve sleep quality, making them more alert during the waking hours.
Swimming Is an Inclusive Workout
Any Age, Any Fitness Level
Being overweight presents restrictions that can be exceptionally frustrating. High-impact workouts like running, jumping jacks, and jump rope might be off-limits due to the damaging stress they put on joints. For anyone who’s concerned about harming their joints, swimming really is the best option.
It’s a full-body workout that taxes the heart and lungs, as we mentioned before. Though the water does present resistance, it’s nowhere near as dramatic as jumping or running on a solid surface.
The same logic holds true for those with joint pain from degenerative arthritis. The water isn’t hard on the joints; conversely, it can be soothing. The health benefits of swimming extend to the skeletal as well, as spending some time resting on the edge of the deep end of the pool is a great way to decompress the spine and relieve tension caused by damaged spinal discs.
The Water Can Be Beneficial to Those With Disabilities
Before continuing, those suffering from physical disabilities should first consult their physical therapist or medical practitioner before swimming in a pool.
If given the green light by a medical practitioner, swimming can be a great thing for the physically disabled. Those recovering from a serious injury or even those permanently bound to a chair tend to have difficulty finding workouts that provide decent resistance.
Whether gently wading through the water with the assistance of metal bars or swimming strictly using arm strokes, the water provides excellent resistance to help maintain or improve the body’s musculature.
Boosting the Immune System and Preventing Diseases
Fight Off Illnesses Better
Working out for at least 20 minutes 5 days a week has proven effective in combating the flu and other illnesses, but the workout has to be a brisk one. While this applies to all forms of exercise, swimming is especially taxing cardio compared to other workouts like running. A 20-minute swimming session would absolutely satisfy this health requirement.
Reducing the Chances of Heart Disease
The best way to fight off heart disease is to have a strong heart, and the best way of strengthening your heart is through cardio workouts. The health benefits of swimming include staving off heart disease, which is the number 1 killer of men in the world. We’ve mentioned it before, but swimming really is one of the greatest workouts for your heart. It strengthens the organ, increasing its power to pump blood through the system and feed the rest of the body.
Change Your Life by Jumping in the Pool
The health benefits of swimming are life-altering. From physical well-being to mental health disease prevention, if you’re looking to include more cardio in your life, swimming should be at the top of your list. Water is the key to living a longer, healthier, happier life.
If you’re new to swimming and looking to take a deep dive into the sport, read our article on swimming injuries and how to avoid them, as well as the benefits of recovery swimming workouts if you want to really push it.