Overview
You've probably heard that experts suggest getting 150 minutes of moderate activity or 75 minutes of vigorous activity per week. Well, guess what?
Swimming ticks all the boxes! It's a fantastic full-body workout that's gentle on your joints. Plus, did you know an hour of swimming burns nearly as many calories as running?
Swimming ranks as the fourth most popular activity in the United States. But why? Well, there's a ton of perks to swimming laps regularly.
Stick around to discover all the awesome benefits of swimming and how you can easily make it part of your routine.
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Benefits
1. Works your whole body
You know what's cool about swimming? It's like a full-body tune-up! Seriously, from your noggin to your toes, it's got you covered.
When you're splashing around in the pool:
- Your heart gets a little kickstart without feeling like you're pushing too hard Those muscles of yours get a nice little tone-up.
- You start building up some serious strength and endurance.
And hey, there's a whole bunch of strokes to mix things up:
- You've got the chill breaststroke.
The laid-back backstroke.
- The relaxed sidestroke.
- The graceful butterfly.
- And of course, the freestyle where you can just do your thing.
Each stroke targets different muscles, and the water gives you this gentle pushback.
So whether you're gliding through with a backstroke or doing your thing with a butterfly, you're getting a workout that hits most of those muscles.
2. Works your insides, too
Swimming isn't just about flexing those muscles; it's a real boost for your heart and lungs too. It's like a secret recipe for a strong ticker and robust breathing.
In fact, swimming is so darn good for you that researchers reckon it might even lower your risk of kicking the bucket! Yeah, seriously.
Compared to folks who lounge around doing diddly-squat, swimmers have about half the chance of meeting their maker.
And that's not all the good news. Some smarty-pants studies have even hinted that swimming could help keep your blood pressure in check and wrangle those blood sugar levels.
So, while you're splashing around having a blast, your body's getting all these awesome health benefits too.
3. Is suitable for individuals with injuries, arthritis, and other conditions
Before you dive headfirst into any exercise routine, it's super important to get the thumbs-up from your doc first. But hey, when it comes to swimming, it's often a safe bet for a lot of folks dealing with:
- Arthritis
- Injuries
- Disabilities
- Or any other pesky issues that make high-impact workouts a pain in the you-know-what.
And get this – swimming might even be like your personal pain reliever or injury rehab buddy.
There's this study that found folks with osteoarthritis saw some serious improvements in their joint pain and stiffness after splashing around in the pool or hitting the bike.
And here's the kicker: swimming and cycling seemed to dish out pretty similar benefits.
So, if you're not a fan of swimming laps, no sweat! There are plenty of other water workouts that can give you the same perks, especially if you're dealing with arthritis.
4. Does swimming help asthma?
Did you know that swimming can be a real breath of fresh air for folks with asthma? Yeah, the humid air in indoor pools can actually make it easier to catch your breath.
Plus, all those breathing exercises you do while swimming – like holding your breath – can really beef up your lung power and help you take control of your breathing.
But, here's the plot twist: some studies suggest that swimming could up your chances of getting asthma because of all the chemicals used to keep pools clean.
So, it's super important to have a heart-to-heart with your doc about the pros and cons if you're dealing with asthma. And hey, if you can, try finding a pool that uses salt water instead of chlorine.
5. Beneficial for people with MS
Did you know that swimming can be like a breath of fresh air for folks dealing with multiple sclerosis (MS)?
It's pretty cool how the water can lift up your limbs and give them some extra support while you're getting your workout in.
And get this – the water also gives you this gentle resistance, which can really amp up your exercise routine.
There was this study that found after just 20 weeks of hitting the pool, folks with MS saw some pretty awesome improvements.
Not only did their pain levels drop, but they also felt less tired, less down in the dumps, and even got a boost in their mobility. It's like the water was their secret weapon against MS symptoms.
So, if you or someone you know is battling MS, diving into some pool time might just be the game-changer you've been looking for.
6. calories and swimming
Did you know that swimming is like a calorie-burning powerhouse? Check this out: If you weigh around 160 pounds and you're doing some leisurely laps in the pool, you're torching around 423 calories in just one hour.
But if you kick it up a notch and go for a more intense swim, you could be blasting up to 715 calories!
Now, let's say you weigh 200 pounds. You're looking at burning between 528 and 892 calories an hour, depending on how hard you're going. And if you're tipping the scales at 240 pounds, you could be torching between 632 and 1,068 calories.
Now, let's compare that to some other popular low-impact activities. If our 160-pound friend goes for a stroll at 3.5 miles per hour for an hour, they're only burning about 314 calories.
Yoga? That's around 183 calories per hour. And even hitting the elliptical trainer won't burn as many calories as a solid swim – only around 365 in that same hour.
So, if you're looking to make every minute count in your workout, diving into the pool might just be your ticket to torching those calories.
7. Improves your sleep
Swimming might just be the secret sauce for a better night's sleep! Picture this: In a study with older folks dealing with insomnia, those who got into regular aerobic exercises reported sleeping like babies and feeling way better about life overall.
And get this – almost half of older adults out there deal with some level of insomnia, so this news is a total game-changer!
The study didn't just focus on swimming though; it looked at all sorts of aerobic exercises like using the elliptical, hitting up the Stairmaster, biking, and even sweating it out with exercise videos.
But here's the kicker: swimming is like the VIP option for folks who might not be into other exercises like running.
Whether it's because of physical issues or just personal preference, swimming is super accessible and can be a total game-changer for anyone looking to catch some quality Zzz's.
8. Boosts your mood
Researchers looked into how swimming could help folks with dementia feel better, and guess what? After just 12 weeks of hitting the pool, they noticed a big mood boost!
But get this – it's not just folks with dementia who benefit from aquatic workouts. Exercise, in general, is like a natural mood lifter for everyone.
So, whether you're diving into the pool to splash around or hitting up some other type of exercise, like a brisk walk or a bike ride, it's all good for giving your mood a little pick-me-up.
9. Helps manage stress
Researchers hit up a YMCA in New Taipei City, Taiwan, to chat with some swimmers before and after their pool time.
Out of the 101 folks they talked to, a whopping 44 were feeling the weight of the world – you know, that whole fast-paced life thing? But get this: after their swim, only eight of them were still feeling the stress!
Now, the researchers are the first to say that more digging needs to be done in this area. But hey, it's pretty cool to think that jumping into the pool could be a quick fix for kicking stress to the curb.
10. Safe during pregnancy
Did you know that swimming isn't just a fun activity for pregnant women, but it can also be super beneficial for both mom and baby? It's true!
There's this study with rats (yep, even rats!) that found swimming during pregnancy could actually impact brain development in their offspring. How cool is that?
And get this – swimming might even help protect babies from certain neurological issues. But of course, more research is needed to fully understand all the perks. The best part? You can swim throughout your entire pregnancy, no problemo!
Now, I know what you might be thinking – what about all those chemicals in the pool? Well, another study found that swimming in chlorinated pools doesn't pose any risks for pregnant ladies.
In fact, it might even lower the risk of preterm labor and birth defects!
Of course, it's always a good idea to chat with your doc before diving into any new exercise routines during pregnancy, especially if you've got any complications.
They'll be able to give you the lowdown on what's safe and what's not.
11. Great for kids, too
Did you know that kids need at least 60 minutes of good ol' aerobic exercise every day? But guess what? It doesn't have to be all serious and boring.
Nope, not at all! Swimming is like the ultimate fun activity, and the best part is, it doesn't even feel like you're working out!
So, whether your kiddo is into taking some formal swimming lessons, joining a swim team, or just splashing around freely in the pool, it's all good!
As long as they're moving and having a blast, they're getting the exercise they need. And hey, who knows? Maybe they'll turn into the next Olympic swim champ!
Getting started
Alright, so you're ready to dip your toes into the world of swimming, huh? Well, first things first – you gotta find yourself a pool!
Luckily, lots of places like gyms and community centers have swimming times, along with cool classes like water aerobics and aqua-jogging.
So, grab your phone or a good old-fashioned pen and paper, and start jotting down all the places near you that have a pool.
Then, it's time for some field trips! Check out each spot and see which one vibes with your lifestyle and wallet. Once you find the perfect pool, you'll be ready to dive right in!
Swim lessons
If you're brand new to swimming, taking some lessons could be a game-changer!
They've got these lessons in both private and group settings, so you can pick whatever floats your boat.
In these classes, you'll pick up all sorts of cool stuff like different strokes, how to breathe like a pro, and loads of other handy tips to max out your workout.
Now, finding adult swimming lessons near you is a piece of cake – just hop online and check out the U.S. Masters Swimming database. Just pop in your ZIP code, and voila! You'll be on your way to swimming like a champ in no time.
Follow the pool rules
Once you're in the water, let's talk pool manners! Most pools have lanes for slow, medium, and fast swimmers. Just ask the lifeguard which lane suits your speed.
Now, if you need to pass someone, remember to do it on their left side. And when you're hopping in or out of the pool, try not to make waves – literally! No jumping or splashing that might bug other swimmers.
Oh, and here's a tip: keep those nails trimmed to avoid accidentally scratching anyone. Trust me, it's all about being considerate of your fellow swimmers. Now go ahead, dive in and have a blast!
Risks
Swimming is usually pretty darn safe for most of us. But hey, just like with any workout, there are some risks involved.
If you're dealing with an injury or have certain medical conditions, it's always a smart move to chat with your doc before you start doing laps in the pool.
And hey, even if you're feeling fit as a fiddle, it never hurts to touch base with your doctor when you're kicking off a new exercise routine.
Oh, and here's something to keep in mind: if you've got a skin condition like psoriasis, chlorine in the pool water might bug you a bit more.
Your doc's got all the deets on what's best for your health, so don't hesitate to reach out for some guidance. Stay safe, stay healthy, and dive on in!
Swimming safety
Alright, let's talk about swimming safety, folks! Here are some easy-peasy tips to keep you splashing safe:
First off, stick to swimming spots that are meant for it, like pools or those roped-off sections in lakes. Bonus points if there's a lifeguard keeping an eye on things!
If you're swimming solo, it's always a smart move to bring a buddy along for the ride.
Thinking about trying out swimming for the first time? Go for it! Look into snagging some lessons, whether it's through the Red Cross or another program in your area.
Now, if you're hitting the great outdoors for a swim, don't forget the sunscreen! Slather on at least SPF 15 to keep those rays at bay.
Try to steer clear of swimming when the sun's at its peak, between 10 a.m. and 4 p.m.
And remember, even if you're feeling all cool and refreshed in the water, stay hydrated! Guzzle down some H2O, and skip the drinks with alcohol or caffeine.
Last but not least, keep an eagle eye on the kiddos around water – they should never swim alone. Safety first, folks!