What are the benefits of swimming


Swimming is an activity that people of all ages can do, and an excellent option to take care of the body.

This is because it involves most of the muscles in the body, so there are various benefits to be gained from practicing it regularly. Here we tell you which ones and what precautions to take into account.

Protects the body

Swimming is an aerobic sport, and as such, it is usually one of the most recommended by experts to strengthen the heart and lungs.

This is because swimming increases the heart rate, so each beat becomes more powerful and pumps more blood.

People who swim frequently also have:

  • Lower blood pressure levels.
  • Less swelling and pain in the extremities, especially the lower ones, thanks to good circulation.
  • Lower risk of cognitive problems, due to the good blood supply to the brain.
  • Longer life expectancy. There is evidence that swimmers have a 50% lower death rate than sedentary people and even occasional runners.

Strengthens the body

There are different movements or swimming styles that can be used to target different muscle groups:

  • Fathom: also known as chest.
  • Back: also known as back.
  • Free: also known as crawl.
  • Butterfly.
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In each of them, the water provides a gentle resistance, allowing the whole body to work. This helps to tone muscles, and increase strength and endurance.

Good for the joints

Specialists point out that aquatic exercise provides a safe environment, ideal for exercising without stressing the joints, which is why it is advisable to overcome pain or limitations caused by certain conditions, such as arthritis, injuries or disabilities.

  • The best exercises to stay in shape

For example, there is evidence to show that after swimming, people with osteoarthritis reported significant reductions in joint pain and stiffness, while experiencing fewer physical limitations.

There are also works that analyzed the benefits of swimming in people with multiple sclerosis.

The experts assured that this type of activity helps patients to perform different exercises, since the limbs float, at the same time they experience a decrease in fatigue, pain and even depression.

Weight control

Calories are units used to measure the amount of energy that food and drink provide to the body.

Contrary to popular belief, they are not bad as the body needs them to perform vital functions. The problem occurs when they are not consumed through physical activity, increasing the risk of being overweight or obese.

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Swimming is a great way to burn calories. It is estimated that a 160-pound or 72-kg person can burn approximately 420 calories per hour swimming at a moderate pace, and approximately 715 calories per hour at a more vigorous pace.

That same person, walking alone would burn 310 calories per hour, or between 226 and 335 doing yoga.

Like all aerobic exercise, swimming also helps to reduce subcutaneous fat (found between the muscles), since it is used as energy for physical activity.

Help sleep

There is evidence that regular aerobic exercise helps people with insomnia, improving the quality of sleep and increasing the hours of rest.

Aerobic exercises include swimming, as well as walking, running, cycling, playing team sports, and even dancing.

According to experts, swimming is accessible to many people who face sleep problems, but who are unable to perform other types of physical activities due to the consequences of the stress and impact they demand.

Other benefits

Although the available scientific evidence is still considered insufficient, swimming has been linked to other health benefits:

  • Reduction of stress, anxiety and depression.
  • Control of hyperactivity in children.
  • Greater concentration.
  • Greater sexual stamina.
  • Better mood.
  • Better lung function and reduction in asthma symptoms.
  • Lower risk of diabetes.
  • Precautions

    Swimming is considered a safe activity for most people. However, there are associated risks, as with other workouts.

    To avoid any type of problem, it is recommended to consult a health professional before starting to perform it, especially if you have injuries or underlying medical conditions, for example, skin problems such as psoriasis, since chlorinated pool water may cause irritation.

    Remember to always swim in designated areas, supervised by lifeguards if possible, and hydrate properlySince, although you may feel fresh from being in the water, there is a risk of dehydration.

    Sources consulted: Arthritis Foundation, American Heart Association, US National Library of Medicine, Mayo Clinic, Foundation for the Study and Prevention of Vein Diseases.

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