There are many documented health benefits associated with swimming that motivate you to develop your own pool or open water exercise program with Lifeguard Class.
The health benefits of swimming
Participation can provide health benefits to any physical activity, especially on a regular basis. Regular exercise improves cardiovascular health, helps you achieve and maintain a healthy weight, reduces your risk of type 2 diabetes and metabolic syndrome, and even reduces the risk of certain cancers.
Exercise can help you develop sharp thinking, learning and thinking skills as you get older, reduce your risk of depression, and help you sleep better.
Researchers have explored many ways in which participation in different types of swimming can affect the body. However, as with any physical activity, it is important to note that there are significant differences between the levels of participation.
For example, lifelong swimmers may experience different health benefits than those who swim for pleasure a few times a month. Here are some health benefits of swimming.
Body composition can be improved
Swimming helps to reduce body fat. A small study published in the Journal of Physical Rehabilitation showed that middle-aged women who regularly swim (60-minute sessions, three times a week for 12 weeks) had an average reduction in fat content of about 3%, whereas the control group (women who did not swim) showed no significant changes. Swimmers showed improvements in flexibility, cardiovascular endurance and increased blood lipid levels.
Data collected during the study showed that experienced swimmers in higher age groups had lower rates of obesity and fewer medications compared to referral data from various sources.
Can lower blood pressure
Numerous studies have shown that swimming helps lower blood pressure. One study included women with mild hypertension. Researchers evaluated the effect of different swimming protocols on blood pressure.
For the study, 62 women were randomly assigned to participate in a high-intensity swim (a 30-second full effort of 6–10 repetitions with a 2-minute pause), a moderate swim (one hour at moderate intensity), or a control group. . Group (without training and lifestyle changes).
After 15 weeks, the researchers found no change in the control group. But both high intensity and moderate swim groups experienced a decrease in systolic blood pressure. Both groups reduced resting heart rate and body fat.
Several other studies have found an association between swimming and low blood pressure for exercise, especially in people with high blood pressure.
Reducing the risk of musculoskeletal injury
Physiologists suggest that many popular sports and leisure activities require some level of technique and involve hitting the ground leading to bruising, bruising, broken bones and more serious injuries. This can make high injury risk a weak point for many traditional sports and activities.
However, in at least one published review, the researchers note that the likelihood of such injuries occurring in low-impact swimming conditions is reduced, as the use of water buoyancy reduces weight.
Researchers say the biggest benefit of swimming is that people of all ages can enjoy it, as it reduces the risk of musculoskeletal injuries.
Low respiratory infections
If you enjoy swimming in cold weather, participating in this extreme sport can help you avoid upper respiratory infections and reap other health benefits.
Researchers have concluded that swimming has little benefit than yoga in determining significant improvements in respiratory health.
In addition, swimmers in the 2015 French Masters Study had a higher maximum expiratory flow rate, indicating improved lung function.
Improved perception of health
In 2015, a team of researchers investigated how different levels of swimming participation can affect middle-aged women’s health perceptions. In their report, the authors of the study write that health perceptions are important to how we manage our overall health because our behaviors and choices are primarily based on what we perceive as health.
They note that the relationship is more important than ever before, as levels of stress and fatigue increase in many areas.
Research has shown that health perceptions are an important driving factor for beneficial behaviors, lifestyle and life satisfaction.
By promoting a better understanding of health, we can contribute to better health and well-being. Some research suggests that swimming improves overall health perception in some people.
In a 2015 study involving participants at French Masters, researchers measured swimmers’ attitudes toward health. All female swimmers and older male swimmers reported significantly higher perceived vitality values compared to reference values. All swimmers in this study showed significantly lower body pain perception scores.
Additional benefits of swimming
Many swimmers describe benefits that are unlikely to be reported in clinical studies. In fact, according to the US Masters Swim (USMS), Olympian swimmer Janet Evans once called swimming an “all-in-one fitness package” because it improves your physical, mental and emotional well-being.
The US Swimming Masters Program explains many of the psychological benefits of swimming, including stress reduction, improved relaxation and improved problem-solving skills. The organization notes that swimming may be a lifelong sport, adapted to all fitness levels and recreational activities.