Health Benefits Of Swimming: Swimming is the 4th (fourth) greatest common form of exercise in the US (United States), with over 27M society over the age of participating.
But there are many barriers to participating in swimming. For example, many people do not learn to swim later in life and some may experience discomfort or fear of the water due to an unfamiliar environment.
Despite these obstacles, swimming offers a number of unique health benefits. Some describe the sensation of drowning as transformational or healing. Many people enjoy the floating antibody component.
There are also many documented health benefits associated with swimming, which will motivate you to do your own pool or open water exercise.
Line Of Health Benefits Of Swimming
- The health benefits of swimming are systematic
- It can improve our body composition
- It can lower our blood pressure
- Reducing the risk of injury to our muscles
- Reducing low respiratory infections
- Improved health cognition
- We get a lot more great swimming benefits
The health benefits of swimming are systematic
Participating in any physical activity, especially regular – can provide a wide range of health benefits. Exercising regularly improves heart health, helps you reach and maintain a healthy weight, reduces the risk of type 2 diabetes and metabolic syndrome, and can even reduce the risk of some cancers.
Exercise can help you experience sharp thinking, learning and judging skills as you age, reduce your risk of depression, and provide good sleep.
Only one exercise can bring immediate benefits, including feelings of short-term anxiety
Many methods of participating in different types of swimming have been researched by researchers. However, as with any physical activity, it is important to note that there are significant differences between levels of participation.
For sample, lifelong good swimmers might experience not the same health profits than who swim for fun numerous times a month. These are the findings on the health benefits of swimming.
It can improve our body composition
Swimming helps you to reduce body fat. A small study published in the Journal of Exercise Rehabilitation found that middle-aged women who swim regularly (60 minutes, three times a week, 12 weeks) show a reduction in body fat on average by nearly 3%, while a control group (women who do not swim) show no significant difference. Swimmers showed improved flexibility, improved cardiovascular endurance and blood lipid
However, a different study inspected changes in body configuration in young women who joined in a 12-week swimming program. Thirty-four women over the age of 20 were assigned to a swimming group or a non-swimming (neutral) group for this study. The swimming team participated in three 60-minute swimming sessions a week for 12 weeks.
At the end of the study, the researchers found that the swimming group had a reduced hip circumference but did not show significant changes in body composition compared to the non-swimming group.
Finally, in 2015, researchers evaluated the mental, social, and physical health of competitive swimmers who have received long-term training. The study took place over four days at the 2011 French Masters Championships. All swimmers selected for the event were invited to participate in the study, but only 490 attended.
It can lower our blood pressure
A handful of studies have recommended the swimming can support for lower blood pressure. One study identified mild hypertension. The researchers assessed the effect of different swimming protocols on their blood pressure.
For the study, 62 women were randomly assigned to participate in a high-intensity swim (30-second 30-second repetition with Two minutes of retrieval), modest swimming (1 hour at the moderate intensity), or governor. Team (no training or lifestyle changes).
After 15 weeks, the researchers found no change in the control group. But both moderate swimming and high-intensity groups had lower systolic blood pressure. Resting both groups reduces body fat and heart rate.
Several other studies have found a link between swimming and low blood pressure for exercise, especially in people with high blood pressure.
Reducing the risk of injury to our muscles
Exercise physiologists point out that many popular sports and leisure activities require a certain level of technology and can lead to floor injuries, sprains, fractures and more serious injuries. This can make the high risk of injury a weak spot in many traditional sports and athletic activities.
However, in at least one published review, the researchers point out that the risk of this type of injury is lower in a low-impact swimming environment as the weight is reduced by the buoyancy of the water.
Reducing low respiratory infections
If cold climate swimming pleas to you, and participating in this extreme sport can help you escape upper respiratory area infections and the additional health benefits.
Also known as “winter swimming” or “ice swimming”, this sport involves swimming from cold to ice cold water. Ice swimming is only practiced by extreme swimmers but its popularity has grown and now recreational swimmers regularly compete in local and international events.
Science ists yin reviewed studies on ice swimming, which published a 2020 study in the international journal Environmental Research and Public Health. They found that regular participation improved blood flow and endocrine function (including lower blood pressure, lower triglyceride and better insulin sensitivity), reduced upper respiratory tract infections, relief from mental disorders, and a sense of general well-being.
However, researchers note that only healthy, experienced swimmers should participate in the sport. They tells that there is a danger of death in unacquainted individuals due to the main neurological cold shock progressive or a response reduction in swimming hypothermia or efficiency.
If swimming in cold weather seems overwhelming, you can get better respiratory health by swimming in traditional pools. A study published in the International Journal of Yoga in 2016 compared the health effects of swimming to yoga.
Also, the swimmers who participated in the 2015 study of the French Masters had the maximum expiratory flow values suggested to improve lung function.
Improved health cognition
In 2015, a team of researchers looked at how different levels of participation in the sport of swimming affect the health perception of middle-aged women. As the study authors wrote in their report that health cognition is important in the way we manage our overall health, our behavior and choices are based on what we first see about health.
They note that this relationship is more important than ever, as stress levels and fatigue are rising in many areas.
In a 2015 study involving participants in the French Masters, researchers measured a swimmer’s health perception. All female swimmers and adult male swimmers reported significantly higher cognitive abilities compared to reference values. All swimmers who participated in the study also showed significantly lower scores on physical pain cognition.
We get a lot more great swimming benefits
Many swimmers describe benefits that may not be reported in clinical studies. In fact, affording to (USMS) US Masters Swimming, and Janet Evans Olympic swimmer one time described swimming as improving your physical, mental and emotional well-being.
These benefits are not significant news for marathoner Marty Manson, who swims around many islands, including Key West and Manhattan. Munson is a USMS Certified Swimming Coach, Adult Learning Swimming Instructor and a Triathlon 1 Level Coach in the United States.
In her experience of coaching experienced and new swimmers, and she has seen the sport be able to be transformative. She outlines a little keys that could make a change.