Swimming benefits
1. Works your whole body
Swimming is one of the best ways to exercise your entire body Swimming:
- a heart rate that is not stressful to the body
- tones muscles
- builds strength
- builds endurance
- breaststroke
- backstroke
- sidestroke
- butterfly
- freestyle
Each stroke focuses on different muscle groups and the water provides a gentle resistance Regardless of which stroke you are using you are using most of your muscle groups to move your body through the water
2. Works your insides, too
When you swim your muscles are getting a good workout but the cardiovascular system is not Swimming makes your heart and lungs strong but swimming does not make your heart and lungs stronger than they already are Swimming is so good for you that researchers share it may even reduce your risk of death Compared with inactive people swimmers have about half the risk of death Some other benefits of swimming include weight loss increased energy levels and improved balance and coordination Studies have shown that swimming may help lower blood pressure and control blood sugar
The decoupage can be used by people with arthritis and other conditions
Swimming can be a safe exercise option for people with:
- arthritis
- injury
- disability
- Other issues that make high-impact exercises difficult
Swimming can help reduce your pain and improve your recovery from an injury One study showed that people with arthritis reported significant reductions in joint pain and stiffness and experienced less physical limitation after engaging in activities like swimming cycling and walking
Even more interesting there was little to no difference in the benefits between the two groups Swimming seems to have many of the same benefits as frequently prescribed land exercises If you want non-swimming water activities try these water excises for people with arthritis
4. Good option for people with asthma
The humid indoor environment of swimming pools makes swimming a great activity for people with asthma Not only that but breathing exercises associated with the sport like holding your breath may help you expand your lung capacity and gain control over your breathing
Some studies suggest that swimming may increase your risk for asthma because of the chemicals used to treat pools Talk to your doctor about the potential risks of swimming if you have asthma and if possible look for a pool that uses salt water instead of chlorine
5. Beneficial for people with MS, too
People with multiple sclerosis may also find swimming beneficial Water makes the limbs buoyant making them easier to lift and support during exercise Water provides a gentle resistance
In one study a 20-week swimming program reduced pain for people with multiple sclerosis These people also showed improvements with symptoms like fatigue depression and disability Learn more about water therapy for MS
6. Torches calories
Swimming is an efficient way to burn calories A 160-pound person burns approximately 423 calories an hour while swimming laps at a low or moderate pace That same person may burn up to 715 calories an hour swimming at a more vigorous pace A 200-pound person doing the same activities would burn 1,000 calories per hour A 240-pound person burns between 632 and 1068 calories an hour
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7. Improves your sleep
Nearly half of older adults experience some level of insomnia This is excellent news The study focused on all types of aerobic exercise including the elliptical machine and the stairmaster bicycle as well as exercise videos
Swimming is accessible to a wide range of people who deal with physical issues that make other exercises like running less appealing That makes swimming a good choice for older adults looking to improve their sleep
8. Boosts your mood
Researchers assessed a small group of people with dementia and saw an improvement in mood after participating in a 12-week aquatic program Swimming and aquatic workouts are beneficial to people with dementia because they can improve mood You can use a glue gun to decorate the leaves Use the glue gun to decorate the leaves
9. Helps manage stress
The number of leaves in the basket has decreased to eight
Swimming can be a powerful way to relieve stress quickly
10. Safe during pregnancy
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Another study shows no adverse effects of swimming in chlorinated pools while pregnant In fact pregnant women who swam during their early to mid-pregnancy had a lower risk of preterm labor and congenital defects
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11. Great for kids, too
Kids need a minimum of 60 minutes of aerobic exercise each day It doesn’t need to feel like a chore either Swimming is fun and doesn’t necessarily feel like working out
Your child can do either structured swim lessons or be part of a swim team Unstructured swimming time is another solid option to get kids moving
12. Affordable
Swimming is an affordable exercise option compared to some others like cycling Many pools offer reasonable rates to join Some public schools and other centers offer swim hours for free or for a sliding scale according to your income
If you are still concerned about the costs of joining a pool check with your employer or your health insurance Some employers offer reimbursements for joining a fitness program
To get started with swimming you’ll first need to find a pool near you Many gyms and community centers offer lap swimming times as well as water aerobics and aqua-jogging classes You may want to make a list of the facilities in your area that have a pool and visit to see which one works for you your budget and lifestyle
Prepare your muscles
From there start slow You may even want to begin your journey in the gym with strength training that works your muscles before you hit the water Try moves like assisted or unassisted pull-ups up to double-digit reps Squats and deadlifts of your bodyweight or overhead presses of half your body weight A bag of flour can be used to make a variety of foods Flour is made from wheat and is used for baking making breads cakes and pies Breads are made from flour and yeast Flour is also used in making cookies and cakes Baking mixes are made from flour sugar or other ingredients and are used in making muffins quick breads biscuits pancakes waffles and more Cake mixes contain eggs or oil to help them rise
Swim lessons
People who have never swam before may benefit from taking swimming lessons Swimming lessons are offered in private or group settings In lessons you’ll learn different strokes and breathing techniques and other handy tips for getting the most out of your workout
To find adult swimming lessons near you try checking the Masters Swimming database by your ZIP code
Follow the pool rules
Once you’re in the pool observe pool etiquette There are usually slow medium and fast lanes Ask the lifeguard which lane is which to find your right pace
If you need to pass someone in front of you do so on the left side When entering and exiting the pool try to avoid actions that would create waves or otherwise interfere with other swimmers like jumping You may also want to keep your nails and fingernails trimmed to avoid accidentally bumping into other people Swimmers are scratching other swimmers
Swimming is safe for most people but there are risks associated with swimming If you’re injured or have certain medical conditions be sure to check with your doctor before swimming laps In general it’s a good idea to check in with your doctor whenever you start swimming a new exercise program
People with skin conditions like psoriasis may get more irritated in the chlorinated pool water Your doctor is your best resource for guidelines unique to your health
The following swim safety tips can help reduce your risk from swimming: 1. Always swim with a buddy when possible The buddy system is the best way to avoid accidents as it helps keep an eye on each other and can provide support in case of an emergency 2. Never swim alone or without a lifeguard present at all times 3. Swim only in areas that have been clearly marked and are supervised by a lifeguard or someone else who is trained to watch swimmers
- Swim in areas that are designated for swimming like pools and supervised sections of lakes If possible swim in areas that are supervised by lifeguards
- Swimming in the ocean? Wear sunscreen with at least SPF 15 or higher to protect your skin You should also avoid swimming between 10 a.m and 4 p.m when the sun is highest in the sky Learn more about choosing sunscreen here
- Keep hydrated even if you don’t feel thirsty Drinking water can make you feel cool but it can also make you dehydrated Drink plenty of water and avoid drinks with alcohol or caffeine in them
- Children should always be supervised when near water Never let children swim alone to avoid the risk of drowning
If you’re just starting with an exercise program or if you want to try something new jump in the pool Swimming has many benefits for your mind body and soul
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swimming benefits for kids
Water is one of the best places for kids to play and most enjoy swimming Not only does it provide physical exercise but also helps promote emotional mental and social development as well Here are some of the benefits swimming provides children: Physical fitness – Swimming is a great form of exercise because it works out the whole body including the heart and lungs Water aerobics classes can be especially beneficial for older people who need the extra support joints receive Mental health – Swimming requires concentration and focus which is particularly good for young kids and children with ADHD It also encourages them to listen to instructions and follow directions help develop problem solving skills and spatial awareness improve listening skills and self-discipline
swimming benefits muscles
Swimming is one of the best exercises you can do It is a whole-body workout that strengthens your heart and lungs tones your muscles improves your endurance and helps you lose weight You can swim in a pool or in the ocean The motion of swimming works out almost every muscle in your body including those in your back and arms Regular exercise increases the amount of oxygen-rich blood flowing to your tissues and organs which rejuvenates them and leaves you feeling better
swimming benefits on health
Swimming is an excellent form of exercise providing a wide range of health benefits It can be enjoyed by people of all ages and fitness levels and there are many different strokes and styles to choose from making it possible for swimmers to pursue a sport that matches their individual interests
How long do you need to swim to get a good workout?
How long do you need to swim to get a good workout? A person who swims leisurely for one hour can burn up to 500 calories depending on their weight That's more than enough calories to help someone lose weight That's not all Swimming is a great cardio workout and works the entire body It improves cardiovascular health and lowers blood pressure which reduces the risk of heart disease What's more swimming can even strengthen your bones by increasing bone density and reducing the risk of osteoporosis
What does 30 minutes of swimming do?
Swimming is a great way to get a complete workout especially if you're pressed for time One 30-minute swim burns about 300 calories and builds strength and endurance in your upper body core lower body and more If you don't know how to swim or are afraid of the water don't worry You can always use the lap pool