Maybe you’re looking to switch up your exercise routine, or maybe you just want to start exercising and want to find something that will be sustainable for you. Have you thought about swimming? Many haven’t, but they should.
Swimming doesn’t just offer a great workout. It can be a great experience. So what makes swimming stand out from other forms of exercise? Let’s dive in (couldn’t help it) and the benefits that swimming can bring to your life.
Physically Fit and Mentally Refreshed
Swimming is a full-body workout. It engages every muscle group, from arms and legs to core and back, all against the resistance of the water. This resistance makes swimming an amazing cardiovascular exercise. It keeps your heart pumping without subjecting your body to high-impact stress (e.g., running plyometrics, and weightlifting).
The benefits of swimming are as vast as the ocean itself, or at least one of the Great Lakes. Here’s a glimpse of what swimming can do for you:
1. Total-Body Workout
Swimming builds endurance, muscle strength, and cardiovascular fitness. It tones muscles and enhances overall strength. And it engages nearly all the major muscle groups, giving you a comprehensive workout session without weights or machines.
2. Low-Impact, High-Return
Swimming reduces stress on joints and muscles, which makes it suitable for individuals with arthritis, injuries, or other conditions. It’s also ideal for pregnant women seeking a safe and effective form of exercise.
3. Burn, Baby
Swimming burns a significant number of calories, so it can be an efficient option for weight management or weight loss. Calorie burning during swimming is comparable to high-impact activities while still being gentle on your body.
4. Heart and Lung Health
Swimming is a great way to improve cardiovascular health and therefore lower your risk of heart disease and stroke. It also enhances lung capacity and efficiency, aiding in better breathing, which makes it a good exercise for those with asthma.
5. Mental Well-Being
Assuming you’re not trying to be a perfectionist about it, swimming can be a relaxing and stress-relieving activity. Many people who engage in swimming report that it boosts mood, coordination, balance, and posture. A swimming pool can also provide a serene environment for mental rejuvenation and clarity—though this obviously can vary based on the pool and the surrounding environment.
Swimming While Pregnant
Concerns about swimming during pregnancy often come up, but rest assured, swimming is generally considered a safe and beneficial exercise for expectant mothers. The buoyancy of water supports the body and alleviates strain on joints, making it a comfortable option for mothers-to-be. Some research even suggests that swimming during pregnancy may lower the risk of preterm labor and congenital defects.
However, it’s important to talk with your healthcare provider before starting any exercise regimen during pregnancy to ensure that it aligns with your individual health needs.
Making Waves Toward Better Health
Maybe swimming sounds overwhelming, or like an activity that only “serious” people get into. But incorporating swimming into your fitness routine doesn’t require Olympic-level commitment. Whether you’re gliding through laps, enjoying leisurely strokes, or just perfecting your ability to tread water, every moment in the water can contribute to your well-being.
The American College of Sports Medicine recommends 150 minutes of moderate-intensity aerobic exercise per week, and swimming is a perfect way to fulfill this guideline. Start at your own pace, and gradually increase the duration and intensity as your confidence in the water improves.
As you embark on your swimming journey, keep in mind the importance of safety and enjoyment. Choose swimming environments wisely and be sure they are safe and conducive to your needs.
The water awaits—let it guide you to better health!
