Everyone, no matter their age, can benefit from the physical activity of swimming. In addition to helping people get into or remain in better physical shape, it also has positive effects on mental health.
People aged 19 to 64 years old should strive to participate in aerobic activity for a total of 150 minutes per week at a moderate intensity. Even the youngest children should participate in some form of physical activity.
It is essential to include strength training exercises as part of any regimen in order to maintain both the strength and flexibility of the muscles. If someone’s health will allow it, they should keep doing this for as long as they possibly can throughout their entire life.
Swimming is one sort of physical activity that many people prefer to engage in rather than others for a variety of reasons. It provides the body with a challenging workout and has many benefits for persons of all ages and levels of fitness who participate in it.
Some other benefits of swimming
1. Exercises the whole body
Swimming requires the usage of practically all of the major muscle groups in the body because it requires a person to move their arms, legs, torso, and stomach simultaneously.
In addition to swimming:
- Raises heart rate without placing the body under stress.
- Increase in strength
- Muscles are toned
- Improves fitness
- Aids in weight management
2. Boosts cardiovascular fitness
Exercise that is classified as cardiovascular, or cardio for short, engages the muscles of the heart, lungs, and circulatory system. This kind of exercise is going to be a part of any comprehensive training plan that you follow, such as the ones that involve swimming.
According to the findings of one study, “after adjustment for age, body mass index, smoking status, alcohol intake, and family history of cardiovascular disease, swimmers had 53%, 50%, and 49% lower all-cause mortality risk than did men who were sedentary, walkers, or runners, respectively.” (These percentages refer to the swimmers’ relative advantage over the sedentary, walker, and runner groups.)
According to the findings of a different study Trusted Source that was conducted in 2016, swimming can assist in lowering blood pressure. Participating in this study were fifteen overweight adult males who each underwent a total of 8 weeks of swimming training followed by 4 weeks of detraining.
3. Suitable for all ages and fitness levels
People who are new to exercising or who feel that they are highly unfit may find that certain types of exercise are more difficult than others. Swimming, on the other hand, permits participants to go at their own pace and is an approachable kind of physical activity for beginners.
Swimming is a skill that can be learned at any age, and most swimming pools have a section that is reserved for novice swimmers and those who choose to take it more gently in the water.
4. Joints are hardly affected by it
The joints of a person are not subjected to undue stress when they swim. Therefore, swimming may be an appropriate form of exercise for a person who suffers from arthritis or a joint injury since the buoyancy of water decreases the stress that is placed on weight-bearing joints.
5. Injured people can benefit
It may be difficult for a person to engage in high-impact exercise if they are suffering from an injury or condition such as arthritis. People who are unable to participate in high-impact or high-resistance workouts may find that swimming is a more suitable alternative because the water supports the muscles in a gentler manner.
6. Disabled people benefit from it
If you have a physical handicap such as paraplegia, your fitness alternatives may be severely restricted or even eliminated entirely. Due to the fact that swimming offers both resistance and support, it may be an excellent form of exercise for people who have physical limitations.
7. In asthmatics, it is helpful
Swimming can help improve respiratory control while also increasing lung capacity, in addition to its benefits for the cardiovascular system. Despite the fact that the humid air found in indoor pools may potentially assist alleviate asthma symptoms; it is crucial to note that some research indicates that the disinfection chemicals used in pools can make the symptoms of this condition worse. In addition, the presence of these compounds can make it more likely for a swimmer to develop the illness.
8. Improves symptoms of multiple sclerosis
Multiple sclerosis (MS) patients could potentially benefit from the support and moderate resistance that water provides since it makes the limbs float.
One 2012 study A 20-week swimming program for patients with MS, ranging in age from 18 to 75 years, was discovered by Trusted Source in Spain to significantly reduce the amount of pain experienced by participants. The subjects also reported reductions in fatigue and despair that were associated with MS.
9. During pregnancy, it is safe
For pregnant women, the safest and most effective type of exercise is swimming. During pregnancy, additional weight can irritate both the joints and the muscles.
Swimming is one of the most common forms of exercise for pregnant women since the water can support their additional weight. However, before beginning any new sort of physical exercise while pregnant, it is essential to check with a medical professional beforehand.
10. Calorie burnt
Swimming is a fantastic activity for burning off those extra calories. However, the number of calories that a person burns while swimming is contingent not only on their weight but also on the intensity of their swimming.
The following formula can be used by a person to estimate the number of calories they will burn during their workout:
Total calories burned = duration (in minutes) x (MET x 3.5 x weight in kilograms) / 200
MET stands for the metabolic equivalent of a task.
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