Taking advantage of the benefits of swimming is a good idea if you are looking to give your health an effective boost. While swimming laps may be something you tend to do only on vacation, it’s worth making it a regular part of your exercise routine.
Swimming is a very effective cardiovascular exercise and strength training Training that will improve your mental and physical health. Very similar walking to lose weightSwimming regularly is a low-impact way to get in shape, not to mention it helps with heart health and flexibility. And while indoor swimming is an easy way to do this form of exercise, dipping a toe into wild swimming can be an exciting way to lose weight in a healthy and sustainable way. After all, there are numerous health benefits of swimming in the seaBut the lakes and outdoor pools will also give your body a cold water boost, giving you beautiful scenery to start with.
With the help of experts, we explore the top benefits of swimming for your overall health, as well as which stroke to avoid doing too much if you want to swerve sharply, and the best techniques to adopt. All that’s left to do is slip in some sustainable swimwear…
Is swimming good exercise?
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Swimming is a great comprehensive exercise option, which comes with a variety of health benefits, as experts explain. The main benefits of swimming are:
- full body workout
- Strengthen muscles
- Low impact exercise
- Improves heart health
- Increase flexibility
- Improves bone health
- Helps mental well-being
full body workout
“Swimming is one of the most beneficial exercises for people of all ages because it provides a full-body workout,” says Sonia Khan, Senior Pharmacist for Medicine Direct. “While you swim, your arms, legs, feet and hands are necessary to stay afloat and move. For this reason, it is a gentle but comprehensive form of exercise. ” He adds that for this reason it is a great sleep aid, explaining: “You are more likely to feel tired at bedtime because you have worked your whole body.”
Strengthen muscles
“The resistance of the water as you move helps to strengthen and tone your muscles,” explains Phil Evans, Urban Body’s lead physical therapist, who has worked with Loughborough University, Leicestershire County Cricket Club and Team GB athletes. . “As you push and pull through the water, your arms and legs fight the resistance of the water all the time, forcing the major and minor muscles to flex, tone, and strengthen.”
Low impact exercise
“Swimming is a low-impact, weight-bearing exercise, which means it doesn’t put pressure on your spine, knees, or hips,” Evans says. “In fact, it’s great for people with diseases like arthritis, as the buoyancy of the water helps support some of the body weight. This reduces some of the stress on aging joints. “
Khan adds: “You can swim even if you are injured or have a disability, which can often prevent you from engaging in other types of exercise. People with arthritis find that swimming can be very beneficial in controlling or reducing pain by gently exercising the muscles in warm water. It also helps prevent the joints from stiffening. “
Improves heart health
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“By putting your heart and lungs to work, swimming provides a huge boost to your cardiovascular system,” says Giulia Guerrini, Medino’s lead pharmacist. “Research has shown that swimmers have half the risk of death compared to non-active people.”
Evans agrees: “Swimming is great for improving heart health. As you swim, your heart and breathing rates increase, allowing your body to get the necessary amount of oxygen and giving your heart a workout as it pumps more blood around your body. Regular aerobic exercise, such as swimming, lowers blood pressure and helps raise good cholesterol levels, further reducing the risk of cardiovascular disease.
Khan adds: “This is very beneficial for older people, as swimming works to increase the heart rate without putting too much stress on the body, which can occur with other forms of exercise such as aerobics, running and lifting weights.”
Increase flexibility
“Swimming is great for improving flexibility,” says Evans. “The buoyancy of the water will reduce the amount of stress on your joints, making it easier for you to stretch through a full range of motion. Using the full range of motion regularly helps keep the joints flexible and improves flexibility, which is an important factor for the health and well-being of older adults. “
Improves bone health
“After menopause, and even before, thinning of the bones occurs due to a lack of estrogens. By exercising regularly, you can reduce this impact, ”explains Dr. Verity Biggs, GP for H3 Health. “Swimming is a great form of exercise, as it builds strength, but it also gives you a cardiovascular workout.”
Helps mental well-being
“Among other mental health benefits, swimming is known to decrease anxiety, depression and stress while improving mood, ”says Guerrini. “It has also been linked to slowing cognitive decline and dementia.”
Evans adds: “Swimming will release endorphins that will make you feel good, which will relieve you of stress and improve you both physically and mentally, having a positive outlook on your daily life.”
Can swimming also help you lose weight?
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As you have seen, swimming has many important benefits in addition to weight loss, but it can also help you achieve that goal if you are looking to achieve a healthy weight in a sustainable way. “You can burn a lot of calories when you swim,” says Khan. “Swimming for just one hour helps burn several hundred calories.”
Lucy Arnold, personal trainer and founder of Lucy Locket Loves, adds: “It’s also a great way to help you lose or maintain your weight, which will also create a healthier lifestyle. Better exercise habits create better lifestyle habits that, in turn, can help with weight loss and weight loss maintenance. ” She notes that since it is low-impact and can be done at your own pace, you are less likely to be injured and able to continue exercising, which will also help you stay active and reach your goals.
The main thing is that you make swimming a regular part of your exercise routine. “As with other forms of exercise, as long as you do it consistently, combine it with balanced nutrition, and have a calorie deficit, your weight loss will be sustainable and healthy,” says Sarah Campus, personal trainer and founder of LDN. Moms fitness.
If you are approaching swimming with a weight loss goal in mind, there are a few things to consider. “Aim to swim four to five days a week, and mix up your routine to keep your body guessing, doing cardio and strength exercises on land as well,” suggests Campus. “Have a swim plan so it’s a structured and focused session, making sure you’re swimming stronger and faster, and take a swim class to make sure you’re challenged and have the right technique.”
What is the best way to start swimming?
“I advise patients who want to start swimming as a form of exercise to begin to build up slowly and gently,” suggests Dr. Biggs. Pick a stroke style that you feel most comfortable with and start there. You can increase speed and endurance and gradually increase the number of lengths and the time you swim. “
- Decide on a location– “Regular indoor swimming is a warmer, more comfortable environment you can do with friends for good exercise and social activity,” says Dr. Biggs. “Wild swimming has also become very popular in recent years and as long as it is done safely and you enjoy it, it is just as good. You’ll burn more calories as your body uses more energy to stay warm and exercise, and it’s also known to boost your immune system, but remember never to swim alone!
- Safety is important– “Don’t be afraid to take swimming lessons, even as an adult; often it helps to refresh the information, ”continues Dr. Biggs. “You can also stay in the shallow end, to begin with, or near the side, until you gain confidence.” Before entering the water, prepare yourself. “Make sure you warm up and stretch your muscles and joints before entering the water, have plenty of fluids on hand and drink regularly,” adds Campus. “Don’t overdo it if you’re just starting out, see your doctor if you haven’t exercised for a long time.”
- Give yourself some support– “I think going with a friend often helps when you’re starting out, and if you set yourself a small goal then you won’t be disappointed,” recommends Nutrition and Fitness Expert Penny Weston (welcometomade.com). “If you’re feeling self-conscious about being seen in a bathing suit, remember that most people are so concerned about themselves and their own bodies that they won’t notice what you look like.”
Improve your technique: avoid these common mistakes
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Remember to breathe
“One of the most common mistakes when swimming is holding your breath – you end up not being able to feed your body enough oxygen and therefore cannot swim very far or fast and you tire easily,” says Arnold. “Begin by practicing on the ground, inhaling and exhaling through your nose. Hum when you exhale. You can then test this in the pool before you start swimming. Put your face in the water and breathe out through your nose, then go up and breathe in. “
Use your whole body
“Another common mistake is relying on your upper body too much, resulting in a very tired upper body and you won’t be able to swim as fast,” explains Arnold. “You must use your arms to pull your body through the water, your core to spin in the water, and your legs for the kick that will propel you forward.”
Beware of chest blow
“Breaststroke is usually the easiest for beginners to learn,” says Arnold. “One of the key reasons for this is that the breaststroke allows you to keep your head above the water at all times.” But be sure to move on to other types of strokes, such as freestyle and crawl. “Be careful with the amount of stroke you do, as the repetitive stress of this stroke during the whip motion can cause pain in the middle of the knee,” says Evans.
Perfect your freestyle
Also known as a front crawl, this move is also suitable during pregnancy as it keeps the hips in a neutral position. “Spread your fingers slightly to propel yourself,” explains Campus. “Kick like a champ – use your legs to provide a solid base for your shot.” He adds that a common mistake is to use short arm lengths and you should also maintain a neutral head position and turn your head to the side, not the front, to breathe in and out into the water.
w & h thanks Sonia Khan, Senior Pharmacist at direct medicine, Phil Evans, Senior Physiotherapist for Urban Body, Giulia Guerrini, Principal Pharmacist of Mediño, Dr. Verity Biggs, GP at Health H3, Lucy Arnold, personal trainer and founder of Lucy Locket Loves, Sarah Campus, personal trainer and founder of Fitness for moms LDN and Penny Weston, a fitness and nutrition expert from welcome tomade.com, for your time and experience.
