Swimming is a great activity for asthmatics because of the humid environment. Holding your breath, for example, can help you expand your lung capacity and control your breathing.
Swimming may increase your risk of asthma due to the chemicals used to treat pools, according to some research. Seek out a saltwater pool instead of a chlorine pool if you have asthma.
Overview
Experts advise adults to get 150 minutes of moderate activity or 75 minutes of vigorous activity per week. Swimming is a great method to train your whole body and heart. The same amount of time spent swimming burns almost as many calories as running.
Swimming is the fourth most popular activity in us. But why? Regular lap swimming has several advantages. See how swimming can benefit your health and how to incorporate it into your routine.
1. Workouts for the entire body
Swimming did work your full body,
1. raises heart rate without straining the body
2. tones muscles
3. Strengthens
4. endurance
You may add variation to your swimming exercise by using the following strokes:
1. breaststroke
2. backstroke
3. sidestroke
4. butterfly
5. freestyle
A moderate resistance from the water is used in each exercise. Regardless of stroke, you’re using most of your muscles to move through the water.
2. Works the insides
Your cardiovascular system is working alongside your muscles. Swimming strengthens the heart and lungs. Swimming is so good for you that it may even lower your mortality risk. Swimmers have half the risk of death as inactive people trusted Source. Swimming has also been shown to help lower blood pressure and control blood sugar in some studies.
3. Is suitable for individuals with injuries, arthritis, etc.
Swimming is a safe workout choice for:
1. arthritis
2. injury
3. disability
4. other challenges to high-impact exercises
Swimming may even help relieve pain or speed up recovery after an injury. Swimming and cycling, for example, have been shown to significantly reduce joint pain and stiffness in people with osteoarthritis.
Even more intriguing, the advantages were similar for both groups. Swimming appears to have many of the same advantages as commonly prescribed land exercises. Try these non-swimming water activities for arthritis sufferers.
4. Asthma-friendly option
Swimming is a great activity for asthmatics because of the humid environment. Holding your breath, for example, can help you expand your lung capacity and control your breathing.
Swimming may increase your risk of asthma due to the chemicals used to treat pools, according to some research. Seek out a saltwater pool instead of a chlorine pool if you have asthma.
5. Also helps MS patients
Swimming may help people with MS. Water makes the limbs buoyant, assisting in exercise. Water also offers gentle resistance.
A 20-week swimming program helped people with MS reduce their pain, according to one study trusted Source. Symptoms such as fatigue, depression, and disability improved in these people as well. Find out more about MS water therapy.
6. Calorie torch
Swimming burns calories efficiently. By swimming laps at a slow or moderate pace, a 160-pound person burns approximately 423 calories per hour Swimming at a faster pace can burn up to 715 calories. To put it simply, a 200-pound person doing the same thing burns between 528 and 892 calories Burning 632 to 1068 calories for a 240-pound person
This person would burn around 314 calories walking at 3.5 miles per hour for 60 minutes, which is comparable to other popular low-impact activities. Yoga may only burn 183 calories per hour. And the elliptical trainer might only burn 365 calories.
7. Helps you sleep.
Swimming may aid in sleep. Regular aerobic exercise improved quality of life and sleep in older adults with insomnia, according to a study trusted Source
This is great news because nearly half of all older people suffer from insomnia. There was
no mention of exercise videos or elliptical machines in the study.
Swimming is accessible to people with physical issues that make other exercises like running unappealing. Those looking to improve their sleep may benefit from swimming.
8. Mood booster
A 12-week aquatic program improved the mood of a small group of dementia patients. Taking part in aquatic exercises and swimming can help dementia patients physically as well. Exercise has also been shown to improve others’ moods.
9. Reduces stress
In New Taipei City, Taiwan, researchers interviewed swimmers before and after their workout. On average, 44 of the 101 people polled said they were mildly depressed and stressed out by life’s tempo After swimming, only eight people said they were still stressed.
Swimming may be a powerful way to quickly relieve stress, the researchers say.
10. Pregnancy safe.
Swimming is great for both pregnant women and their babies. Swimming mother rats offspring altered brain development in one study trusted Source But more research is needed to see if it can protect babies from hypoxia-ischemia. Swimming is an activity that can be done in all three trimesters, regardless of the child’s potential benefits.
Swimming in chlorinated pools while pregnant has no negative effects, according to another study. A recent study found that swimming during pregnancy reduced the risk of preterm labor and birth defects.
While swimming is generally safe during pregnancy, some women may be restricted in their activities due to pregnancy-related complications. Seek advice from your doctor before beginning any new exercise regimen during pregnancy.
11. Great for kids!
Every day, kids need 60 minutes of aerobic exercise from a trusted source. It also doesn’t have to be tedious. Swimming is a fun and non-intimidating activity.
Your child can choose between structured swimming lessons and swimming teams. An unstructured swim session is another great option.
12. Affordable
Similar to cycling, swimming is a relatively cheap form of exercise. Many pools have low-cost memberships. The cost of swimming at some public schools and recreation centers is based on income.
Check with your employer or health insurance company if you have concerns about costs. Some reimburse for exercising.
Starting up
Find a pool near you to start swimming. Several gyms and community centers provide water aerobics and aqua-jogging courses. Make a list of nearby facilities with pools and visit them to determine which one best suits your needs and budget.
Getting started,
To get started with swimming, you’ll first need to find a pool near you. Many gyms and community centers offer lap swimming times as well as water aerobics and aqua-jogging classes. You may want to make a list of the facilities in your area that have a pool, and visit to see which one works for your lifestyle and budget.
Prepare your muscles.
Begin slowly. You may choose to start your trip at the gym with weight training before going swimming. Try aided or unassisted pull-ups for 10 repetitions. Bodyweight squats and deadlifts, or half-bodyweight overhead presses, are also excellent drills. If you need assistance with the form, try hiring a personal trainer.
Obey the rules.
Once in the water, remember pool etiquette. The lanes vary in speed. Ask the lifeguard which lane is which.
If you need to pass someone, do so on the left. Avoid activities that generate waves or otherwise disrupt other swimmers, like leaping, while entering and leaving the pool. Keep your nails and fingernails clipped to prevent scratching other swimmers.
Reference
www.healthline.com
www.webmd.com
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