Health Benefits of Swimming

Swimming is one of the best exercises for people of all ages, shapes, and sizes. It is a great workout that will help you get in shape. Moreover, it has very many health benefits and very few associated risks. You should really consider swimming to help you lose weight and stay healthy. Below are the top 6 health benefits of swimming.

1: Swimming Is A Low Impact Exercise

Swimming is a good fitness choice for nearly everyone who wants to get physically fit. It is a low impact exercise which will work out your whole body. People with arthritis, weight limitations, or musculoskeletal limitations can still swim without much difficulty. [1]

Water will help cushion stiff joints and fragile bones which could ordinarily be injured by land exercises. Our bodies only bear around 50% of its weight when immersed to the waist in water; when immersed to the chest, only 25%-35%; and when immersed to the neck, only 10%. [1]

2: Good Exercise For Your Lungs

When we are underwater, oxygen is at a premium, and our bodies must learn to use oxygen more efficiently. Our bodies will adapt and take in more air when we come up for breath, as well as expel more carbon dioxide each time we exhale. One study was able to determine that swimmers had better functional improvement in their respiratory muscles over runners. [2]

Swimming is also an excellent way to help deal with asthma symptoms in children. According to a study, the activity is a proven and effective non-pharmacological intervention to asthma. Children who underwent a six-week swimming program showed significant improvement in all asthma-related symptoms. [3]

 

3: Anti-Aging; Lowers Risk Of Disease

Interesting fact: Active swimmers often tend to look much younger than their actual age. Swimmers such as Michael Phelps, Ian Thorpe, Dara Torres, and Jenny Thompson all look very fit and healthy. Research by Indiana University has even shown that relatively intensive swimming – around four kilometers, three to five times per week – delayed the decline of age markers substantially by decades. These markers included muscle mass, blood chemistry, blood pressure, and pulmonary function. [4]

Celebrities that love to swim include Julia Roberts, Hilary Duff, Mila Kunis, and Laetitia Casta. All of these lovely ladies look like they are 10-20 years younger than their actual biological age!

Swimming will considerably lower your risk of heart disease. One study has shown that swimmers had lower blood pressure, lower cholesterol levels, and higher energy outputs then walkers and nonexercisers. In addition, another study revealed that swimmers had a lower mortality rate than runners, walkers, and nonexercisers between men aged 20 to 90. [5]

4: Total Body Workout; Weight Loss

The resistance of water is around 44 times greater than that of air. You will need to work harder to move through it. Swimming will help burn a lot of calories. On average, you will burn around 367 calories while doing the breaststroke for 30 minutes. This beats cycling, walking, and even running. [6]

5: Mood Booster And Stress Reliever

Studies have shown that swimming boosts your mood. Whether you are swimming at a fast pace or just floating around in the water, you will be less prone to tension, anger, confusion, and depression. Novice, intermediate, and pro swimmers alike will all get the mood-boosting release of the feel-good hormone serotonin. [7]

6: Better Sleep

According to a poll by the National Sleep Foundation, people who undertake vigorous exercise like swimming are twice as likely to have a good night’s sleep. Active people tend to have fewer sleep problems, avoid problems with insomnia, and don’t have trouble with waking up too early. [8]

References:

[1] http://www.webmd.com/fitness-exercise/features/fitness-basics-swimming-is-for-everyone#1

[2] https://www.ncbi.nlm.nih.gov/pubmed/23029972

[3] https://www.sciencedaily.com/releases/2009/08/090824205522.htm

[4] http://www.dailylife.com.au/health-and-fitness/dl-sport/can-swimming-keep-you-young-20130520-2jvnx.html

[5] http://www.health.harvard.edu/newsletter_article/take-the-plunge-for-your-heart

[6] https://www.tescoliving.com/articles/8-reasons-why-swimming-is-the-best-way-to-lose-weight-and-get-fit-quickly

[7] https://psychcentral.com/blog/archives/2010/08/04/how-swimming-reduces-depression/

[8] https://sleepfoundation.org/media-center/national-sleep-foundation-poll-finds-exercise-key

 


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