My favorite fitness exercise is swimming. I learned how to swim at a young age, and it is my go-to activity. As a senior, swimming does not put pressure on my joints, such as my knees and back, and it is fun!
A significant aspect of physical fitness is sustainability. Fitting fitness into my current schedule, goals, and needs is made simpler by finding things that can be sustained types of exercise and what I enjoy. Also, it’s crucial to keep your fitness regimen varied; doing so will help you keep things fresh and build momentum.
All body types benefit greatly from swimming, which is a full-body, low-impact exercise. Swimming has several advantages, such as lowering stress, enhancing strength, and promoting heart health.
Advantages of Swimming
From stress reduction to improved heart health, swimming has several advantages. It is a full-body exercise that benefits the majority of bodies.
Low-Risk and Low-Impact
Anybody with arthritis, multiple sclerosis, osteoporosis, or joint issues can swim because it is a low-impact workout. It is also a safe workout due to the mild resistance provided by the water.
Regular swimming benefitted adults with osteoarthritis, according to a 2016 research. Over three months, participants swam for 45 minutes, three times each week. They observed an improvement in their muscle strength and physical limitations as a result. Even joint pain and stiffness significantly decreased for them.
Accessible
Swimming is a great kind of exercise for people with all body types, levels of fitness, and medical issues. Swimming exercise can help you feel less pain if you have a disability or injury while also giving you a fantastic workout.
Swimming is safe during pregnancy since your risk of injury is lower. You can also swim or other aqua exercises.
Aerobic workouts that are high impact, such as jogging, can add up to four to five times your body weight on your hips and knees, while swimming raises those difficulties.
Offers a Complete Body Workout
Swimming is a great way to work your entire body. Almost every muscle in your body is used while you swim. You pull yourself through the water using your core and the muscles in your arms, shoulders, and chest. When you kick, your glutes, hamstrings, quadriceps, and calves are all engaged, deep water running is a kind of exercise.
Strength training and cardiovascular workout are both included in swimming. Swimming is a wonderful total-body workout that tones muscle while boosting strength and endurance.
When you swim, the resistance of the water helps your body get stronger and more toned. Moreover, it increases flexibility and cardiac stamina.
Aids in Heart Health
Like other aerobic exercises, swimming is good for your heart. A 2012 study focused on 43 individuals with prehypertension or stage one hypertension, with an average age of 60. Following swimming for 12 weeks, their systolic blood pressure on average significantly decreased. Also, their cardiovascular health improved.
Eight weeks of moderate-intensity swimming exercise has been shown to have several positive health effects. Systolic blood pressure was dropped, vascular stiffness was reduced, and cerebral blood flow was enhanced.
May Encourage Weight Reduction
To lose weight, swimming can help if that’s one of your health goals because it burns calories. For instance, swimming laps for 30 minutes can help a 185-pound person burn 420 calories. This results in a substantial calorie deficit for the day.
Reduces Tension
One study looked at how swimming affected stress and depressive symptoms. 101 participants completed surveys from researchers before and after swimming. Before swimming, 44 of those participants had minor depression and stress. That number fell to only eight people after swimming.
How to Learn to Swim
It’s never too late to pick up swimming. Local gyms and swimming pools frequently provide lessons; choosing this option allows you to learn how to swim from a pro in a secure environment.
If you are a novice, my first bit of advice would be to enroll in lessons to learn the fundamentals of how your body flows through the water. After you have a fundamental understanding of buoyancy and balance, you can begin to move through the water more effectively.
What Equipment You Need to Exercise by Swimming
The right swimming equipment may make your training more enjoyable and beneficial.
Spend money on a swimsuit that fits well, is a little tight, and doesn’t limit your movement.
Towel: Swimming calls for the use of a towel. After swimming, you need something to keep you warm and help you dry off.
Swim cap: Swim caps shield your hair from the elements of the water and prevent it from getting in the way of your swimming. Also, it will keep you swimming smoothly.
Goggles: Goggles shield your eyes and improve your underwater vision. Choose a pair that is leak-proof and comfortable.
Kick board: Swimmers can borrow kick boards from several indoor pools to use while submerged. You’ll need to find your own if not. Focus on lower body work as you kick while leaning your upper body against the board.
In contrast to a kick board, a pull buoy will assist you concentrate on your arm exercises. It will help your legs float as you pull with your arms if you place it between your upper thighs.
Places to Swim
You can swim either inside or outside. There are a few options, like asking your neighborhood YMCA, gym, or if your neighborhood has a public pool.
Observe the swimming regulations mentioned at these locations. To prevent you from swimming into other individuals, there are frequently multiple lanes for different swimming abilities.
Consult with a medical expert
Before beginning any workout regimen, always with your doctor. If you want support while swimming, they might suggest particular swimming equipment.
Three Swim Workouts for Novices
Get your kick board and pull buoy to assist with these workouts. They are excellent for adding variety to your routine lap swims and making your workout fun.
“It is best to arrive at the pool with a plan, regardless of how many laps or how long you intend to swim. If you are a beginner, you can find it difficult to swim even one pool length. Each time you visit the pool, try to add one length without pausing, declares Conroyd.”
Kick board and Buoy Laps
- Swimming a lap (from one end of the pool to the other end)
- For the second lap, use a kick board and only use your legs as propulsion.
- For the third lap, use a pill buoy and only rely on your arms to propel you ahead.
- For a fantastic full-body workout, repeat for 15 to 20 minutes.
Swim laps for five minutes, pausing for 15 to 30 seconds at each end of the pool.
- Five minutes of kick board use
- To get a full-body, cardio exercise, repeat three times.
- Water walk and swim
- Swimming a lap
Backtracking quickly to your starting location (you may need a buoyancy belt in deep water to keep you from sinking) for 15 to 20 minutes, repeat.
The breaststroke, backstroke, and sidestroke are suggested by Jonhenry. The backstroke concentrates on your legs, while the sidestroke concentrates on your core and obliques. They are all full-body exercises.
A Closing Statement from Doc T. Elliott
I am grateful that I know how to swim, and it is part of my fitness routine. People of all ages can benefit from the exercise that swimming provides. Nevertheless, ensure you know how to be safe when playing the sport before diving in. Consult your doctor or a health care provider for any concerns or questions regarding how swimming can affect your body.