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 body’s muscles , so that different benefits can be obtained if it is practiced 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 when swimming the heart rate increases, so that 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 mortality rate 50% lower than sedentary and even occasional runners.
Strengthens the body
There are different movements or styles swimming pools that can be used to target different muscle groups:
- Breaststroke : also known as chest.
- Back : also known as back .
- Free : also known as crawl .
- Butterfly.
In each of them, the water provides a soft 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, so it is advisable to overcome pain or limitations caused by certain conditions, such as arthritis, injury or disability.
- The best exercises to keep fit
For example, there is evidence that, after swimming, people with osteoarthritis reported significant reductions in joint pain and stiffness, while experiencing fewer physical limitations.
There are also studies 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, while experiencing a decrease in fatigue, pain and even depression.
Weight control
Calories are units used to measure the amount of energy that food and beverages provide to the body.
Contrary to popular belief, they are not bad since 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.
Swimming is an excellent way to burn calories. It is estimated that a person of 160 pounds or 72 kg can burn approximately 420 calories per hour swimming at a moderate pace , and approximately 715 if you do it at a more intense pace.
That same person, walking alone would burn 310 calories per hour, or between 226 and 335 doing yoga.
Like everything aerobic exercise, swimming also favors the reduction of subcutaneous fat (it is found between the muscles), since it is used as energy to carry out physical activity.
Helps sleep
There is evidence that regular aerobic exercise helps people with insomnia , improving sleep quality and increasing rest hours.
Between exercises Aerobics includes 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 carry out 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 of 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 as chlorinated pool water can cause irritation.
Always remember to swim in designated areas, if possible supervised by lifeguards, and hydrate yourself properly , since, 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 Diseases of the Veins.