Are you looking for a fun and effective way to improve your health? Has high-impact activities (like running or tennis) resulted in overuse injuries to your knees, hips, or ankles and you are looking for a low-impact exercise to keep yourself active? Swimming is a great option! Not only does swimming provide a fun and refreshing way to beat the heat, but it also offers a wide range of health benefits, making it a fantastic exercise for anyone looking to improve their overall health and fitness. Join us in this article as we dive into good health exploring the 8 health benefits of swimming.
Swimming is not just a recreational activity, but also a highly beneficial exercise for overall health and well-being. First, swimming is a low-impact sport that puts minimal stress on the joints, making it an ideal exercise for people of all ages and fitness levels. It is a great way to improve cardiovascular endurance and strength, as it engages multiple muscle groups simultaneously.
Swimming offers an opportunity for a full-body workout. It engages your entire body, working all major muscle groups. It helps to build strength, and endurance, and improve flexibility just like the result-oriented hyperbolic stretching exercise routine. Unlike some other forms of exercise, swimming is low-impact, thereby reducing the risk of injury. According to the Centers for Disease Control and Prevention (CDC) report, people enjoy water-based exercise more than land-based exercise because they can exercise for a longer time in the water than on land with no extra effort, or joint or muscle pain.
Swimming is the fourth most popular activity in the United States and a good physical activity that allows adequate intake and circulation of oxygen in the body. According to the Physical Activity Guidelines for Americans, adults need 150 minutes (two and half hours) to 300 minutes (5 hours) of moderate-intensity physical activity each week or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be spread out throughout the week.
Centers for Disease Prevention and Control (CDC) recommends that just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can reduce one’s risk for chronic illnesses and can improve the general health of those with chronic diseases like hypertension, diabetes, etc. The risk of death in swimmers is lower (about half) compared with inactive people.
Swimming is suitable for all ages, genders, and fitness levels. So, whether you’re a seasoned swimmer or a beginner, looking to keep fit, increase your cardiovascular endurance, tone your muscles, or just have a splashin’ good time, diving into the world of swimming is a very good way to achieve these goals and overall health and wellbeing. So, put on your swimsuit, grab your goggles, and jump right in to discover the awesome health benefits of swimming!
Ready to dive in? Here are 8 great health reasons why you should include swimming in your fitness routine!
8 Health Benefits of Swimming
1. Improves Cardiovascular Health:
Swimming is an effective form of aerobic exercise that helps strengthen the heart and improves general blood circulation. It increases the heart rate, resulting in improved cardiovascular endurance. Regular swimming sessions help to enhance lung capacity thereby improving the functioning of the cardiovascular system.
Improved circulation of blood in the body helps to reduce the risk of blood clotting in your veins. Blood clots are dangerous to your body because when part or whole of them breaks off from the wall of the vein, they travels as emboli in your blood vessel and can be deposited in the tiny blood vessel of any organ especially the lungs and brain thereby causing blockage presenting as pulmonary embolism and stroke respectively.
People with heart conditions should only swim in water with a temperature of 26–33°C (79–91°F) as colder or hotter temperatures mean your heart needs to work harder.
2. Improves Cerebrovascular and Cognitive Functioning
Evidence shows that swimming can have a positive effect on the ability of the brain to remember and retain information. One study found that 20 min of moderate-intensity swimming improved visuomotor performance of the brain by 4% regardless of athlete group. The study also shows that swimming improved cognitive functioning acutely, regardless of athlete group.
3. Increases Muscular Strength and Endurance:
Swimming engages multiple muscle groups simultaneously, including the arms, legs, core, and back. It is a form of resistance training. The resistance offered by the water as you swim repeatedly helps to tone and strengthen these muscles. Regular swimming helps build lean muscle mass leading to overall muscular strength and endurance. If you want to get bigger muscles, you may need to up the intensity and possibly include other forms of high-resistance training.
4. Helps in Weight Management:
Swimming helps to burn off significant amounts of calories from the body. According to the Centers for Disease Prevention and Control, a 154 lb person who does moderate physical activity such as swimming (slow freestyle laps) burns about 255 calories in 30 minutes and 510 calories in one hour. It increases body metabolism and therefore a good choice when you want to reduce your weight or maintain a healthy body weight.
5. Increases Flexibility and Range of Motion:
The repetitive movements involved in swimming, such as stretching and reaching, help improve flexibility and increase the range of motion in joints, especially the knee joint. This can also be achieved through a hyperbolic stretching exercise routine. This can be particularly beneficial for individuals with joint or mobility issues. Stretching and reaching while swimming helps to strengthen your muscles and increase your overall flexibility. Swimming can improve the use of injured joints from osteoarthritis or rheumatoid arthritis
6. Stress Relief and Mental Well-being:
Aquatic exercise significantly improves mental health. Swimming is known to have a calming effect on the mind and can reduce stress levels. The rhythmic movements and the soothing feeling of being in the water calm the mind, reduce mental tension, and promote general mental well-being.
According to the American Psychology Association, stress interferes with people’s ability to get adequate sleep. Swimming increases your body’s capacity for high-quality sleep by calming your nerves and mind and reducing anxiety. The meditative and relaxing water environment leaves you feeling refreshed, energized, and with a sense of mental clarity.
7. A Low Impact Exercise:
Unlike activities such as running, jogging, or other high-impact sports, Swimming is a non-weight-bearing, low-impact exercise. The buoyancy of water allows minimal stress on the joints thereby reducing the risk of injuries. This makes it an ideal choice for individuals with joint pain, arthritis, or those recovering from injuries or surgeries. People with rheumatoid arthritis may show some improvement after exercising in warm water. It is a suitable exercise option for people of all ages and fitness levels.
8. Good for Everyone:
Swimming is effective for improving the physical composition, physical strength, bone health, and blood lipids of middle-aged women. It benefits older adults by decreasing their disability and improving their quality of life. It also promotes family connections, especially for parents of children with developmental disabilities. Swimming is a suggested form of exercise during pregnancy since there is little evidence suggesting that swimming in a pool during pregnancy can lead to adverse birth outcomes.
Swimming is a fantastic and versatile exercise that can benefit people of all ages and fitness levels. You can take it slow to enjoy a relaxing and recreational swim or you can increase the intensity to a vigorous form of exercise. No matter your approach, swimming offers an excellent way to stay active and meet the recommended guideline of at least 150 minutes of moderate-intensity aerobic activity per week.
Key Points
Swimming offers eight significant health benefits. Firstly, it improves cardiovascular health by increasing heart rate and improving circulation. Secondly, it builds endurance and strength as it engages multiple muscle groups in the body. Thirdly, swimming is a low-impact exercise, reducing the risk of joint and muscle injuries. Moreover, it helps in maintaining a healthy weight by burning calories effectively. Additionally, swimming promotes lung health by increasing lung capacity through controlled breathing. It also reduces stress and promotes relaxation due to its soothing and meditative nature. Furthermore, swimming enhances flexibility and improves posture. Finally, it can be a social activity, providing opportunities for social interaction and mental well-being. Overall, swimming is a great way to improve overall health and well-being.
If you are a beginner, just like any other exercise program, you can start slowly. As your fitness level and confidence level increase, you can then increase how far and for how long you swim. Remember to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing medical conditions.
Note that there is a risk of drowning whenever you are near water. Always practice water safety, and never swim alone.
Sources
- Centers for Disease Prevention and Control (2022, Feb 18). Health Benefits of Swimming
- Centers for Disease Prevention and Control (2022, Feb 22). Health Benefits of Swimming.
- Centers for Disease Prevention and Control (2022, June 2). How Much Physical Activity Do Adults Need?
- MedicalNewsToday (2023, May 30). Physical and Mental Benefits of Swimming.
- Elaine K Howley (2021, Jan 6). 4 Reasons why swimming is great for heart health. US Masters Swimming.
- British Heart Foundation (n.d). How Swimming Can Help You Stay Strong. Heart Matters
- Shoemaker LN, Wilson LC, Lucas SJE, Machado L, Thomas KN, Cotter JD. Swimming-related effects on cerebrovascular and cognitive function. Physiol Rep. 2019 Oct;7(20):e14247. doi: 10.14814/phy2.14247.
- Maddy Biddulph (2022, November 3). Does Swimming Build Muscles? Work multiple muscles with this joint-friendly, full body workout
- Cleveland Clinic (2023, August 15). Just Keep Swimming: 9 Health Benefits of Water Workouts.
- Centers for Disease Prevention and Control (2023, April 26). Physical Activity for a healthy Weight.
- healthdirect (2022, May). Health Benefits of Swimming.
- Lee BA, Oh DJ. Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women. J Exerc Rehabil. 2015 Oct 30;11(5):266-71. doi: 10.12965/jer.150242.
- Agopian AJ, Lupo PJ, Canfield MA, Mitchell LE; National Birth Defects Prevention Study. Swimming pool use and birth defect risk. Am J Obstet Gynecol. 2013 Sep;209(3):219.e1-9. doi: 10.1016/j.ajog.2013.04.033.
- Bobby Boland (2021, May 10). Swim Swim Swim for your Joints and Heart. Banner Health.
- Tang Z, Wang Y, Liu J, Liu Y. Effects of aquatic exercise on mood and anxiety symptoms: A systematic review and meta-analysis. Front Psychiatry. 2022 Nov 17;13:1051551. doi: 10.3389/fpsyt.2022.1051551.
- American Psychology Association (2013). Stress and Sleep.
How informative is this article? Tell Us!
Author: Amaka O
Amaka (She/her) is a physician, public health professional, and writer. Most of her articles cover topics on health and wellness trends. Due to her passion for preventive health, she promotes healthier lifestyle among people through health education. Her mission is to contribute toward reducing the burden of disease on people and reducing the health disparities among the diverse minority populations. She holds a bachelors degree in medicine and a master's degree in public health.
