The benefits of swimming are tremendous, but it probably isn't as regular a part of your exercise routine as, for exampleweight training,Pilates-Reformer, Öweightlifting. As we always say, training worksenjoyIt's the real deal, so if it's not for you don't force it, but if swimming is something you enjoy but often put off (no bathing suit, CBB to shave, you know the exercise) then you should probably read this one.
Keep scrolling for 12 benefits of swimming.
Health Benefits of Swimming
Regular swimming can make you smarter, improve your mental health, and improve your lung capacity, and that's not all. AccordinglyNational Health Service, adding a weekly swim routine to your exercise schedule can reduce your risk of chronic diseases like heart disease, type 2 diabetes, and stroke.
You can also expect a full body toning and increased endurance, which translates well to better overall fitness and skills. Cross-training (exercising in different ways) is a fantastic way to improve your overall fitness.
We spoke to Emily Morrissey, swimming instructor atfloating nature, for her expert knowledge of the benefits of swimming.
12 benefits of regular swimming
Improve your sanity
Swimming is one of the few sports where you have to leave the world outside. You can't physically Instagram in the pool, so one of the biggest perks of swimming is that it's great for giving your mind time to switch off with constant digital stimulation.
Morrissey says, “A lot of people say it's just that they're more relaxed and less stressed in the water. Regular exercise helps reduce anxiety and depression by releasing feel-good hormones and keeping our brain functioning in a healthy way.
In addition, it suggests when you hugswim in open waterAnd it's not just the local pool where you can reap the most rewards: "Learning to swim can give you the opportunity to swim in a beautiful outdoor setting that many people consider treasured memories."
The research found that hitting the pool was comparable toYogain terms of reduced anxiety and stress over a 12-week period.
Increase your physical condition and muscle mass.
National Health Service guidelinesSuggest that everyone between the ages of 19 and 64 should get at least 150 minutes of moderate aerobic activity per week to stay healthy. This can include anything from running and walking tocircuit trainingÖHIIT workout at home.
If you choose to do a particularly strenuous activity like a brisk swim, you can cut it down to 75 minutes, which is just over an hour a week.
Swimming to get in shape is easy, just accelerate. Another benefit of swimming is that it can also help build muscle. Morrissey explains, “It gives you the ability to sound just about anywhere. Someone who starts working hard in the pool can expect to see more definition, especially in their arms, torso and thighs.
It's all because swimming provides a consistent resistance pattern for the muscles to work and thus "tighten".
It's less effective than other forms of cardio.
Knee and ankle pain, a common complaint of yours? Well, know that you are not alone. High-intensity exercise can aggravate already sore joints (thinkrunthe super challengerAerobic exercises at home), but trading a few sessions for a few laps in the pool can do a lot of good.
"A runner will be putting 5 to 10 times their body weight on their hips, ankles and knees," says Morrissey. “Because water naturally helps you, it can reduce your moving body weight by up to 90% and reduce stress and impact on joints, muscles and bones by the same 90%. How huge!
"Yes, running or cycling generally burns more calories than swimming," he continues. "But swimming keeps your heart rate up without putting a strain on your body." This type of training is called steady-state training (LISS) and helps build stamina.
Swimming can help you fall asleep faster.
Aerobic exercise (eg, any cardiovascular activity) has been linked to better sleep quality and longer sleep duration, making this another benefit of swimming. Music for our weary ears. According to a study, sweating is the key to a good night's sleep, which we love to hear.
The results showed that, in addition to good sleep hygiene, regular physical activity can also improve sleep quality, mood and quality of life.
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It is generally a safe exercise for pregnancy.
First, all pregnancies are different - it's important to consult your doctor before beginning any exercise program.
Generally speaking, one of the main benefits of swimming is that it is a safe form of exercise for pregnancy. The water holds and slaps you and can help reduce swelling in your ankles and feet.
And that's not all. Research has found that pregnant women who swim in early to mid-pregnancy may have a lower risk of preterm birth and birth defects.
RELATED:Everything you always wanted to knowyoga during pregnancy
There is more than one way to do this.
Unlike other forms of exercise where there may be little variety, there are several styles you can use to keep your swim workout fresh including:
- turning back
- side swim
- frontline pursuit
Changing your style often changes the muscles being worked, and certain moves like the front crawl lend themselves to faster cardio, while the breaststroke can be done as an exerciseLISS (Low Intensity Steady State)A practice.
ADVICE:If you find that performing certain moves shortens your sessions (e.g. front crawl), you may be doing it wrong, says Morrissey. “People with poor technique are often limited to short bursts where they have to come to a stop to recover. Swimming with good technique allows us to swim with less effort and at a variable pace.' That includes fasterjSlower.
You can create definitions with different strokes.
One of the main benefits of swimming is that the water creates resistance throughout the body. Pressing any of the core moves will work your entire body, but some will hit certain areas a little harder than others.
It may be slower, but it's the best punch for a full body workout. Strengthening the upper body, back, and chest also involves exhaling into the water, which increases resistance in the chest, which can improve lung function.
And as if that wasn't enough, it also helps tone the thighs and legs more than other styles due to the more complex movement of the legs.
2. Crol frontal
The quick punch is also the easiest for most to master. Likes all hits, sculpts the whole body, but its USP is that it really tones the upper body.
The front crawl uses the deltoids, which are the muscles in the shoulders, side of the back, triceps, and biceps of the arms.
The elegant property. Nail good technique with this one and it can help improve your overall posture. It's also great for strengthening your core and opening up your pecs. The back helps shape your upper back, lower back, and thighs.
The calorie burner. If you manage to keep going, it's certainly the most calorie-burning hit. You need a lot of strength for Butterfly because you need strong triceps and biceps muscles.
Rotating your shoulders can help strengthen your shoulder muscles, and this will build your deltoids.
Along with the back and chest, it is very demanding on the legs and is one of the keys that focuses on building a strong core.
Learning new moves and seeing improvements is very rewarding.
Not only does this keep things interesting, but alternating your movements gives your muscles and joints a break from continuous activity when you've been swimming for too long.
Morrissey explains, "All of the styles complement each other well, as improving your backstroke will help your crawl or breaststroke."
To improve your technique, Morrissey suggests "breaking up" your shots and then putting them back together.
“So you can really focus and improve that skill. Try performing specific lengths of pull with just the kick and without using your arms, then continue with full technique and bring your arms back.
"You can also do some lengths by focusing on your arms and letting your legs float behind you."
Paying attention to specific areas can help you get a better stroke and overall workout.
can relieve stress
Exercise is a well-known mood enhancer, but did you know that another benefit of swimming is that it can help mitigate the effects ofemphasizealso chemically?
When you exercise, your body naturally breaks down the stress hormones cortisol and adrenaline, while at the same time releasing happy hormones, the natural mood enhancers. If you're stuck between work and a stressful place, make time to exercise, in the pool or otherwise.
It can help people with mobility problems.
Many of us don't appreciate the gift of free movement. However, at some point in life, you may experience harassmentwoundthe reducedmobilityand now, make a splash.
Morrissey explains, "Due to the reduction in body weight and stress on the joints, swimming can provide an opportunity to move in ways that are not possible on land due to the support of water."
Because most of your body is constantly engaged when you're in the pool, you can build muscle and cardiovascular strength without adding additional stress or affecting existing problems. That said, see a specialist if you have an injury.
Swimming can help women with MS
Because water makes your limbs float, which supports them during exercise, swimming can be a useful exercise for anyone with multiple sclerosis. But how?
Liketo studyanalyzed the pain levels of patients with multiple sclerosis who swam and those who did not swim. During a 20-week swimming regimen, those who did had less pain.
Swimming can make you smarter
IsGriffith Institute for Educational Research, a university in Australia, studied 7,000 children under the age of five to see if swimming could affect their intelligence. Research has shown that children who swim at an early age acquire the skills earlier than normal.
Children who swam regularly had better motor skills and were better at skills like language and math than children who didn't swim.
What are the 10 benefits of swimming? ›
- Boost your cardiovascular system. ...
- Take care of your health. ...
- Strengthen your muscles. ...
- High health impact, low body impact. ...
- Increase your flexibility. ...
- Boost your mood and relieve stress. ...
- Get a better night's sleep. ...
- Work out without being out of pocket.
The most important reason is that swimming is the only sport which can save your child's life. Drowning is still one of the most common causes of accidental death in children, so being able to swim is an essential life-saving skill.What are the 7 basic skills in swimming? ›
- Waterside Safety & Awareness.
- Water Entry & Exit.
- Face Under & Resurfacing.
- Treading Water.
- Floating as a Swimming Skill.
- Controlled Breathing.
- Be Conscience Towards Others as a Swimming Skill.
- increases your heart rate without stressing your body.
- tones muscles.
- builds strength.
- builds endurance.
It maintains your heart rate and takes away stress from the body. It builds muscular strength and increases immunity. Exercises your lungs and helps to keep you fit.What does 30 minutes of swimming do? ›
As well as being a great form of cardiovascular exercise, swimming just 30 minutes a week can help to guard against heart disease, stroke and type 2 diabetes. Supports the body. Water supports up to 90 per cent of the body's weight.What happens when you swim everyday? ›
Your heart also strengthens bringing a rich blood flow to your extremities and you'll notice the strokes taking less effort! This can help to lower your blood pressure and control your blood sugar! 3. It's a lower impact exercise for people with physical issues such as Arthritis, MS, Fibromyalgia, and more.How long do you need to swim to get a good workout? ›
Swimming times for cardio workouts
You still need to start with at least 20 minutes but it has to be a consistent heart pumping uninterrupted 20 minutes to have any benefits of the cardio workout.
Does swimming change your body shape? Yes, swimming definitely changes your body shape. The more you swim the more will your body become unrecognizable, even to yourself. Swimming creates a slightly elongated, broad-shouldered, thin, and fit body shape, which many of us covet.