Multiple benefits of hitting the pool

According to studies, swimming can even lower the risk of one’s death. Compared to inactive people, swimmers have nearly half the risk of death. Several studies have indicated that swimming may help reduce blood pressure and control blood sugar.

Swimming is a great way to exercise one’s body and the cardiovascular system. An hour of swimming burns as many calories every hour as running, without the same pressure on the bones and joints.

One can benefit immensely by swimming on a regular basis.

Benefits:

Engages whole body

The fact that swimming exercises your entire body from head to toe is one of its biggest advantages. Without putting your body under stress, it raises your heart rate, strengthens muscles, increases power and builds endurance.

You can use a variety of strokes to your swimming routine, including breaststroke, backstroke, sidestroke, butterfly and freestyle. Each stroke concentrates on a particular set of muscles while the water provides mild resistance.

The muscle groups can be used to propel your body through the water with any of the swimming strokes.

Your cardiovascular system is working hard alongside your muscles. Your heart and lungs become stronger while you swim.

According to studies, swimming can even lower the risk of one’s death. Compared to inactive people, swimmers have nearly half the risk of death. Several studies have indicated that swimming may help reduce blood pressure and control blood sugar.

Suitable for those with arthritis, injuries and other problems

Before starting an exercise such as swimming, it is important to have your doctor's consent. Swimming can be a safe option for most people with arthritis, injury, disability and other issues with high impact exercises.

Swimming may potentially enhance your recovery from an injury or may help reduce pain. One study shows that sports like swimming and cycling significantly reduce common pain and stiffness and reduce physical limitations among people with osteoarthritis.

Swimming offers mostly the same advantages as extensively advised land exercises. For those with asthma, swimming in indoor pools is a good option because of moisture in the air. Besides, breathing exercises associated with the sport, like holding your breath, may help expand your lungs and gain control over your breathing.

Studies also indicate that swimming may raise your chance of developing asthma because of the chemicals used to maintain the swimming pools. So people having asthma need to consult a doctor in regard to the potential risks of swimming.

Good for MS cases

Swimming may also be beneficial for people with multiple sclerosis (MS). Water makes the limbs buoyant and helps to support them during exertion. Water also offers mild resistance.

According to a study, a 20-week swimming programme resulted in significant reduction of pain among people with MS. These individuals also showed improvements with symptoms such as fatigue, disability and depression.

Burns calories

Swimming helps burn calories effectively. While swimming at low or moderate speed, a 160-pound swimmer burns about 423 calories an hour. At a faster rate, the same person may swim for an hour and burn up to 715 calories. The same exercises would result in a calorie burn rate of between 528 and 892 for a 200- pound person.

A 240-pound person may burn anywhere from 632 to1068 calories. The 160- pound person will only burn about 314 calories walking at 3.5 miles per hour for 60 minutes in comparison to other popular low-impact activities.

Yoga might only burn 183 calories in an hour. And in that hour, the elliptical trainer might only burn 365 calories.

Increases quality of sleep

Swimming can help improve the quality of sleep at night. A study on older adults with insomnia revealed that participants who engage in regular aerobic exercise reported both a boost in quality of life and sleep. The study had focussed on all types of aerobic exercises.

Many people with physical limitations that make other exercises like running less charming can benefit from swimming. Because of this, swimming might be a good option for older citizens looking to improve their sleep.

Boosts mood

After evaluation of a small group with dementia, researchers saw an improvement in their mood after they took part in a 12-week aquatic programme.

People with anxiety can benefit physically and psychologically from swimming exercises. Besides, these exercises have also improved the mood of other people as well.

Alleviates stress

A survey by researchers on a group of swimmers, immediately before and after swimming, revealed that 44 of the 101 people surveyed reported being mildly depressed and feeling stress related to fast-paced life. After swimming, the number of people who still reported feeling stressed decreased to just eight.

Safe for pregnant women

Swimming has numerous excellent benefits for both pregnant women and their babies. Swimming is an activity that may be done in all three trimesters and has potential health benefits for the child.

A study shows that there are 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 labour and congenital defects.

But while swimming is generally considered safe during pregnancy, some women may have activity restrictions owing to complications in pregnancy. So women need to talk to a doctor before starting exercise programmes during pregnancy. If there are complications, one needs to ask about doing activities that are safe.

Great for children

Children need a minimum of 60 minutes of aerobic exercise each day. It does not need to feel like a chore. Swimming is a fun activity and does not necessarily feel like a formal workout. Your child can do either structured swimming lessons or be a part of a swim class or team. This way they can start with something and keep themselves moving.

Affordable

Compared to some other forms of exercise like cycling, swimming is more affordable. One can join a swimming club at reasonable rates.

Some public schools and other centres also offer swim hours for free, or for a sliding scale according to your income.

If you’re still concerned about the costs of joining a pool, check with your employer or your health insurance. Some offer reimbursements for joining a fitness programme.

Then again, in order to begin swimming, you must first need to find a pool.

Many gyms and community centres offer lap swimming as well as water aerobics and aqua-jogging classes. Make a list of the facilities in your area that have a pool, and visit to see which one works for your lifestyle and budget.

From there, start slow. Before you hit the water, you might want to do strength training to work out the muscles. Try moves like assisted or unassisted pull-ups, deadlifts and overhead presses of half your bodyweight.

If you have any issues, consider asking a personal trainer for help.

Taking swimming classes, which are available in private or group settings, may be better for those who have not been in the water before. You’ll learn strokes, breathing techniques, and other tips to help get the most from your swimming class.

Be sure to follow the pool rules or etiquettes once you are in the water. Most people can swim safely. But swimming has certain risks, just like any other exercise. Before swimming laps, be sure to check with your doctor if you are injured or have any medical conditions. Generally speaking, it's a good idea to see your doctor before beginning your swimming classes.