Physical swimming workouts play a big part in our routine to maintain a healthy life.
It’s in the nature of man to wish for a healthy life. But how can you achieve a healthy body? It requires excellent effort, healthy food and a peaceful environment.
But, you can’t achieve your goal only by a balanced diet or making your surroundings more green. You also require exercises which keep you fit.
Swimming is one of the most suitable exercises involving all your body parts. It is an exercise that is completely enjoyable, and it also has a very calming impact on your mental health.
People of all age groups love swimming, whether children, young or old. Splashing through cool water on a hot summer day is loved by everyone. Before getting started, it does not require any expensive pair of shoes or costly mats. It simply needs to purchase a pair of swimmers and goggles.
Daily swimming acts upon your body so efficiently that you do not have to work out vigorously to get the same benefits. Water supports and cushions your body while providing gentle resistance, meaning that your entire body gets a low-impact yet thorough workout.
So in this blog you’ll learn how swimming can help you drastically to improve the quality of your life.
Health Benefits Of Swimming:
To start with, let’s take a look at some of the health benefits of swimming are listed below
- low impact exercise for muscle building
- Full body workout for overall muscle development
- Improved cardiovascular health
- Increased flexibility
- Reduced muscle soreness for faster recovery
- Burns more calories
- Elevates mood
- Reduces anxiety and depression
- Helps improve lung capacity
- Tones your body
- Reduces acne
- Improve balance, coordination, and posture
- Relaxing and peaceful form of exercise
- Painless activity
How Does Swimming Relieve Pain?
Swimming causes the release of “endorphins.” It is released from a pea-sized gland at the base of your brain called the pituitary gland. Endorphins generate the feeling of happiness and well-being.
Endorphins are triggered by exercise. They play a major role in the body’s inhibitory response to pain and lead to the feeling of euphoria.
Swimming is Not About Age!!!
Swimming is an outstanding exercise appropriate for people of all ages and fitness levels. The low-impact nature of water exercise makes it a perfect activity for those who wish to improve their fitness without exerting too much effort.
Swimming offers unique benefits to different groups of individuals; for example, athletes recovering from lower body injuries can use pool running to maintain their fitness.
Children can improve their coordination as the water pressure on their skin provides feedback to the brain. This feedback enhances proprioception, a crucial benefit for anyone working out in the water.
Older individuals at risk of falling can strengthen their muscles and improve their balance without the risk of injury.
People undergoing rehabilitation can also use swimming to prevent muscle atrophy as they work towards full strength. Despite the lower body weight supported in water, the resistance provided can still offer an excellent workout.
Less Workout, More Advantage
Swimming is a versatile exercise that can easily be altered to suit different fitness levels and goals. You don’t have to swim long distances to benefit from swimming. Simply walking through the water can provide a low-impact workout that improves cardiovascular fitness, burns calories, and builds muscle strength.
Treading water is another excellent way to exercise in the water. It challenges your cardiovascular system while also working the muscles in your arms, legs, torso, and core. Treading water can also be a fun way to relieve stress and bond with friends or family.
For those looking for a more intense workout, plyometric exercises like jumping or running with weights underwater can help increase strength and power without the risk of overtraining. In addition, these exercises challenge the muscles in a different way than traditional swimming workouts, making them a great addition to any swimming routine.
Swimming offers a wide range of benefits for people of all fitness levels. Whether you prefer a low-impact workout or a high-intensity plyometric exercise, a swimming workout can help you reach your fitness goals.
Whole Body Workout:
Those who train in the gym usually repeat a series of exercises targeting different parts of their bodies, and so, in a single day, they do not work out their whole body.
Swimming, on the other hand, ensures the movement of the whole body and works on each part involuntarily. While splashing, water is the only resistance that your body experiences. So, when you push through the water, you use the full power of your body to get through it.
Your muscles get stretched and increase their flexibility. In this way, your muscles are also strengthened and help you get toned. It also takes care of your endurance and boosts your capability to work out more.
Internal Health Benefits:
Swimming also takes care of your inner cardiovascular system as well as improving your outward appearance looking fitter and more toned. As a result, your heart and lungs perform more efficiently, and your chances of getting a heart attack are significantly reduced. In addition, swimming maintains your blood pressure and helps proper blood circulation without stressing any particular area of the body.
According to the National Institute of Health, “High-Intensity Intermittent Swimming Improves Cardiovascular Health Status for Women with Mild Hypertension“
It is an excellent exercise for people with asthma, who can improve their breathing through different techniques.
Rhythmic breathing is a fundamental aspect of swimming that can enhance your muscular development by improving your lung function. By increasing your lung capacity, decreasing airway resistance, and boosting respiratory muscle strength, swimming can positively impact your respiratory health.
For individuals with asthma, an indoor swimming environment that is warm and humid can be particularly beneficial. The moist air can help keep airways hydrated, making breathing and enjoying the water easier while staying physically fit.
Body Pain Due to Inactivity:
Inactivity while aging causes severe issues with bones and joint mobility. Aging is also associated with reduced mobility. So, if you are up for diving in the water, it will help you lubricate your joints and recover from injuries and pains associated with inactivity. Swimming is the most suitable exercise for the elderly, pregnant women, and partially disabled individuals.
Swimming and Arthritis
Swimming is a blessing for arthritis patients. Arthritis, in simple words, is the inflammation of the joints, which is painful. It can affect the normal functioning of the joints, musculoskeletal structure, and surrounding joints. Regular exercise can improve the situation a lot.
Warm water exercise can be beneficial for arthritis and other musculoskeletal conditions because it is a low-impact exercise. It reduces pain and discomfort associated with joints. The water’s buoyancy supports the weight of your body, reducing the effects on your joints and making it trouble-free to splash through the water. This is why swimming is the only exercise that keeps you active and maintains your range of motion without putting too much stress on your joints.
Besides buoyancy, water also generates resistance as the body moves through it, increasing muscle strength and stamina. This can be beneficial for individuals with arthritis, as stronger muscles can help support and protect your joints, reducing the risk of further damage and pain.
Warm water exercise, also known as “hydrotherapy,” can help reduce arthritis pain. Specific exercises, as suggested by the physiotherapist, customized according to your condition, can be performed one-to-one or in small groups.
Finding the most suitable type of exercise depends on a number of factors like
- The type of arthritis you have
- The severity of your symptoms
- Your fitness level
- Your water confidence
- Your personal preferences and interests
Swimming and Sciatica:
Sciatica refers to pain, weakness, numbness, or tingling in the leg. Sciatic pain is caused due to the pressure on the sciatic nerve due to some underlying disorder. The sciatic nerve runs through the spine, legs, and feet. Usually, sciatica is associated with back pain, but it also affects other body parts. Sciatic pain starts in the back, runs through the buttocks, and numbs the legs and feet. It usually occurs on one side. The pain is so severe that the person is unable to move.
People who experience sciatica can’t even think of exercising. But Swimming is the only exercise that can provide relief from sciatica. Swimming eases the pain, loosens joints, and increases overall flexibility. It also releases endorphins which are the natural painkillers of the body.
As you float through the water, you have less pressure on joints, muscles, and nerves. The weightless feeling in water also gives you a relieved sensation relaxing your body.
If you choose swimming to get out of the painful situation of sciatica, it is advised to avoid vigorous strokes. Instead, start with very light exercise. Also, if you are having severe back pain, try to avoid strokes that put pressure on your back.
Some people may use strong strokes as a therapy to build stamina and tolerance against pain. However, it is better to discuss your options with your coach for further guidance.
Swimming In Pregnancy:
You should start swimming if you want to deliver your baby with minimum risks (as in most cases) through the vagina.
Swimming is an aerobic and strength-building exercise. Both of these factors contribute to building stamina. And only your stamina can help you bear the pain while delivering your baby.
Floating through water also improves circulation, tones muscles, and gives you more energy. It also helps you get better sleep. All of which contribute to boosting your stamina and endurance.
If you were a regular swimmer before pregnancy, you should swim 30 minutes four times a week. But if you are just a starter, you should start slowly with 15 minutes daily and gradually build up your stamina.
You can enjoy splashing through water all along your pregnancy. As your bump grows, you enjoy more in water because of the weightless feeling, which is more comfortable and relaxing.
Usually, pregnant women are worried about the chemicals in the pool that may harm their baby. But there is no proven evidence in this regard. So you can always enjoy a carefree float in the pool with your baby inside you.
Floating weightlessly in water and splashing it around is the most enjoyable activity to refresh yourself after a long, tedious, and tiresome day. Swimming is a meditative therapy that pulls you out of the stress you carry throughout the day. Only a 30-minute dive can reduce stress and help you concentrate. You can enjoy deep sleep and rest peacefully after a small dose of water exercise.
So you see, swimming is not just a fun activity but the overall maintenance of your health. Some alone time in the water, controlling your breathing and pushing your limits, gives you both physical and mental benefits.
If you want to get started on this health journey, Swimcore in Barnet, North London, offers packages of private swimming classes for all ages and levels. With excellent training services and inspirational teachers, Swimcore sessions will boost your confidence, endurance, strength, and well-being!