Health & Fitness

10 benefits of swimming: fun and health in your home pool

Having a pool can be great for the look of your backyard, as well as being very relaxing and also providing fun for everyone. But there are other ways to enjoy your pool. Wouldn’t it be great to also use it for your health and the health of your family? Swimming has long been called the perfect exercise. After all, everyone can feel the benefits of swimming: from the youngest to the oldest. And look how many there are!
Discover 10 benefits that swimming can bring and enjoy your pool even more! After all, health always comes first. And it’s always time to take care of her with Lifeguard class.
But also remember to consult a professional before starting your activity routine!

Increases your cardiovascular capacity

Like other aerobic exercises, the biggest benefit of swimming is improving cardiovascular fitness . Not to mention it also affects cholesterol levels. But you need to keep your heart rate at a high rate. It is good to try to swim for 20 to 40 minutes. But it all depends on the rhythm of each one. At the beginning it is normal to take breaks during the laps. But over time your cardiovascular capacity increases and your heart can handle a greater load of exercise.

Builds muscle mass throughout the body

Another benefit of swimming is its ability to affect our entire body. Unlike many other activities, swimming makes every muscle in the body bigger and stronger.
It’s not like you’re going to get the same body as a professional swimmer, after all, it would be necessary to swim kilometers and kilometers daily. But, even if to a lesser extent, your muscles, from head to toe, are strengthened. And another benefit from this is that the muscle gain due to swimming also helps with blood sugar control.
There is even research that indicates that swimming also has the benefit of increasing bone mass. But more studies are still needed to prove this.

Injuries are incredibly rare

Pool water is a great form of support for the body. In addition, it removes any impact during exercise. This is why swimming is so beneficial for people with joint problems.
There is no weight involved. When exercising in the water there is no risk of getting hurt. The most that can happen, in very rare cases, is tendinitis in the shoulder area. But again, this is rare and the injury is low grade.

It is suitable for people in all conditions

Swimming is an extremely safe form of exercise. Let’s see the cases that are especially benefited by swimming because they are not suitable for other types of exercises:

Appropriate for people with injuries, arthritis, and other conditions that make high-impact exercise difficult: If you’re looking for exercises that improve heart and lung capacity, but don’t weigh your joints down, swimming is the best choice. It may even help reduce pain a little or help you recover from an injury;
Good choice for people with asthma: The humid environment of indoor pools makes swimming a great activity for people with asthma. And it’s not just that. Breathing exercises associated with sport, such as holding your breath, can help expand lung capacity and control breathing. However, some studies suggest that swimming can increase the risk of asthma because of chlorine. Ideally, talk to a doctor about the risks of exposure to chlorine if you experience reactions. We have already published a text that explains more about reactions against chlorine ;
Beneficial for people with multiple sclerosis: A study has shown that swimming results in a significant decrease in pain in people with MS. These people also showed improvements in symptoms such as fatigue, depression, in addition to decreasing their limitations;
Safe during pregnancy: an activity that can be carried out during the three semesters and that also benefits the baby. Swimming is highly recommended for pregnant women, except those with pregnancy complications. In these cases it is necessary to consult a doctor before practicing any activity;
But are there restrictions?
Swimming can benefit most peop

le. Even your dog finds benefits from swimming! But yes. It has restrictions, albeit very few. If you have an injury or have a medical condition, check with your doctor before swimming. As is the case with people with asthma.
In fact, it’s always a good idea to consult your doctor before starting a new exercise program.

Burns a lot of calories

It is not new that swimming is known to burn a lot of calories. To give you an idea, a 70 kg person burns approximately 420 calories per hour. This swimming at a low or moderate pace. If you swim at a more intense pace, that same person can burn up to 700 calories per hour.
If she walked for an hour, a distance of 3.5 km, she would burn 300 calories. On the elliptical machine, popular in gyms, I would burn 360 calories.

Improves sleep quality

More and more people are plagued by the problem of insomnia. That’s why swimming is highly recommended as it has the benefit of helping you sleep at night.
In a study of older adults who suffered from insomnia, participants reported increased quality of life and sleep after regular aerobic exercise. Among these exercises is swimming.
This is great news for two reasons. The first is that more than half of the elderly suffer from insomnia. The second reason is because swimming is extremely accessible (as we’ve already seen). A lot of people, especially older ones, face a lot of problems when exercising. Swimming is therefore the best solution for many cases.
One study was done with a small group of people with some form of dementia. They were observed for 12 weeks performing a swimming program and the improvement was evident.
But swimming isn’t just psychologically beneficial for those with dementia. It has been proven that it also boosts mood in other people. Being a great form of treatment for depression.

Improves mood

Researchers have also proven that swimming improves people’s mood. Making them feel a great sense of well-being .
One study was done with a small group of people with some form of dementia. They were observed for 12 weeks performing a swimming program and the improvement was evident.
But swimming isn’t just psychologically beneficial for those with dementia. It has been proven that it also boosts mood in other people. Being a great form of treatment for depression.

Helps reduce stress

In addition to improving your mood, swimming also gives you the benefit of relaxation. Very similar to what it feels like to practice yoga.
Your body is constantly stretched while swimming. In addition, your breathing also gains a rhythm of its own, accompanied by a relaxing sound. Add it all to the feeling of running water, the concentration and the silence we sink into when we are underwater. Swimming is calming and meditative. There are no distractions, your focus shifts. This naturally reduces stress.

Improve your flexibility

We’ve already talked about how swimming constantly stretches the body. While not as effective as yoga or Pilates, swimming is still quite beneficial for your joints. The range of motion involved stretches the muscles in a way that can make the joints more flexible. This even helps with injury recovery.

Can swimming also make you smarter?

Every form of exercise is good for the mind. But could swimming really make people smarter?
Researchers in Australia did a study in which they compared a group of children who took regular swimming lessons with a group where none of them swam. The results showed that children who practiced swimming were able to master language, motor skills, as well as confidence and physical development earlier than the others.

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