If you live with depression or anxiety, you may have heard that exercise helps control symptoms. Does it also happen with swimming?
Both anxiety and depression benefit from professional support. It is possible to control the symptoms and find relief. Self-care in the form of nutrition and exercise can also help.
Swimming for anxiety and depression is a science-backed strategy to help you cope with symptoms. But you may want to keep a few things in mind before you begin.
Studies show that swimming can be a powerful tool for managing symptoms of depression.
In a 2020 study, a 10-week swimming program helps participants reduce fatigue, anger, and symptoms of depression. It also improved mood and sense of well-being.
an extensive review of multiple studies It also found that swimming significantly reduced symptoms of depression and improved mood. In two of the studies, participants reported nearly 80% improvement in symptoms.
Some case reports also report that swimming in open water can help some people with major depressive disorder reduce the need for antidepressant medication after following a consistent program.
Older adults who may have difficulty swimming can still see improvements in symptoms of depression to participate in regular water exercises.
Evidence indicates that regular physical activity, in general, improves mood, helps to cope with stress and reduces signs of anxiety. Swimming is no exception.
Research shows that swimming consistently helps reduce signs of anxiety helping you manage the stress response. The release of endorphins, serotonin, and dopamine also help you feel more at ease.
Swimming can also help you feel more grounded because, in addition to having the benefits of physical activity, it can engage your sensesthat can help you control anxiety.
If you’re trying to manage symptoms of anxiety and depression, a regular swimming routine can help.
It is highly recommended that you consult with a health professional before starting any exercise routine, especially if you are not used to having one. They can help you develop an individualized plan that meets your needs.
Initially, consider swimming to two and a half hours per week.
Research suggests that each session should last between 30 and 60 minutesdepending on your fitness level and needs.
If possible for you, try swimming at a moderate to high intensity pace. You could swim at your maximum capacity for 30 seconds and then swim at a slow pace for 1 minute. If that’s not possible, low-intensity swimming can also offer mental health benefits. You may want to add a few more minutes per week.
swimming in cold water it may also offer additional benefits for your mood.
Living with symptoms of anxiety or depression can affect all levels of your life. Both anxiety and depressive disorders often require professional support to avoid escalation of symptoms.
Although self-care is key to managing your mood, looking for help from a mental health professional is highly recommended.
Traditional treatments may include psychotherapy and, in some cases, medications.
