Top 8 Benefits of Swimming: Weight Loss, Physical & Mental Health

Swimming is a great fitness exercise that works your 'whole body and cardiovascular system.' An hour of "swimming" burns nearly as many calories as running without affecting the bones and joints.

In the United States, swimming is the  activity.

Learn how swimming can benefit your health and how to incorporate swimming into your routine.

8 Remarkable Health Benefits of Swimming

Swimming is a specialized form of exercise that has several physical and mental health benefits. Swimming offers various benefits long after you've left the pool, such as stress reduction and potentially longer life. Let's get started.

1) Works Your Whole Body

'Swimming' is a great way to train your whole body from head to toe. Swimming:

• Tone muscles
• Build strength
• Build endurance
• Increases heart rate without stressing the body

2) Strengthens Your Cardiovascular System

While your muscles are working well, so does your cardiovascular system. Swimming strengthens the heart and lungs. Death rates for swimmers are almost half those for non-swimmers. In addition to controlling blood sugar, it can lower blood pressure.

3) Suitable For People with Arthritis, Injuries & Other Conditions

'Swimming' is a safe exercise option for people with:

• Injuries

• Arthritis

• Disabilities

• Other factors that make high-impact exercise difficult

Swimming can also help reduce some of the pain or improve recovery from an injury.

4) Swimming Is Good For Asthmatics

For asthmatic individuals, swimming in indoor pools is an excellent activity due to its humid environment. In addition, sports-related breathing exercises like holding your breath can help you increase lung capacity and control your breathing.

5) Swimming Burn Calories & Help Lose Weight

Swimming 'burns calories' and helps you lose weight. A 160-pound person burns about 423 calories per hour while swimming at a slow or moderate pace. At a higher rate, the same person can burn up to 715 calories per hour.

6) Improves Your Sleep

According to National Sleep Foundation, there is a correlation between proper sleep and exercise, which is crucial for happiness, health, and productivity. Swimming helps you sleep better at night. A study of older adults with insomnia reported improved quality of life and slept after doing 'regular aerobic exercise.'

7) Helps Control Stress, Anxiety & Depression

Regular swimming can reduce stress levels, anxiety, depression, and improve your sleep patterns. Even a light swim can provide mental benefits. A survey concluded that swimming is a potentially powerful way to relieve stress quickly.

8) Swimming Is Fun For Kids Too

Children need at least 60-minutes of aerobic activity every day. Swimming is a fun activity and doesn't necessarily look like a formal exercise.

Try Different Swimming Strokes

There are many swimming strokes you can use to add variety to your swimming workout, including:

• Backstroke
• Breaststroke
• Sidestroke
• Freestyle
• Butterfly

Each one targets different muscle groups, and the water provides gentle resistance. Whatever your swimming style, you use most of the muscle groups to move the body through water.

Tips To Keep In Mind While Swimming

Here are some great tips to keep in mind when swimming.

• Warm up and stretch your muscles before entering the pool.
• Do not overeat before swimming.
• Beginners should start swimming for 20-30 minutes and gradually increase the time.
• Wear earplugs to avoid ear infections.
• You can use flippers to help your legs work better while swimming.
• Learn how to swim and do it in a safe environment.

Benefits of Swimming: Takeaway

If you're starting an exercise program or want to try something new, jump in the pool. Swimming has many benefits for the body, mind, and soul.

Once you've learned the basics, try swimming for 20-40 minutes at a pace that keeps your heart rate high. Stay hydrated and takes breaks as necessary.