If you want to do sport that has many health benefits yet fun to do, you may try swimming. The following are 10 benefits of swimming:
- Cardio and strength exercise at once
When we stop to move while swimming, we would sink. Keeping the motion is a kind of cardio exercise. "Besides, water is 800 times denser than air," said Earl Walton, a swimming and triathlon coach as well as the owner of Endurance Tailwind in New York City. When swimming, our muscles undergo a constant resistance. Thus, by swimming, we do both cardio as well as strength exercise at once.
- A mild collision sport
Exercise classified as mild collision sport can be done by those who are injured or having bone, joint, or muscle problems. "You could swim with a higher intensity on a regular basis without having to worry it would harm your body," said Walton. In addition, research done by the International Journal of Sports Medicine proved that swimming was a good recovery exercise, especially when a mild or low-impact exercise was preferred.
- Good exercise for the lungs
When the head is below the water surface, the oxygen in the body is limited. "The body will adapt to use oxygen more efficiently," said Walton. The body also learns to inhale more fresh air and exhale more carbon dioxide in every breath. A study published in the Indian Journal of Physiology and Pharmacology revealed that swimmers have more air going in and out of the lungs in relaxed breathing than runners. This results in a lower resting heart rate and lower blood pressure.
- Make you be a better runner
Through the increasing ability to use oxygen effectively, swimming improves endurance capacity, according to Walton. It is a good preparation exercise for participating in half marathon event. Effective breathing enables us to run faster without getting exhausted. A study published in the Scandinavian Journal of Medicine & Science in Sports in 2013, revealed that swimmers exercising controlled breathing techniques (take two breaths per length of the pool) would enhance their running efficiency by 6 percent after 12 swimming sessions. In addition to breathing, swimming also trains the gluteal and hamstring muscles, as well as abdominal and shoulder muscles, all muscles needed to run efficiently.
- Everybody can do it
Swimming is a good exercise for everybody, either you are recuperating from injuries, pregnant woman, postnatal mother or even Ironman athlete. You can set and control the speed, intensity and target to be achieved in each session.
- Stress relief
Exercise produces endorphins that lower stress levels. "Swimming also has a special benefit to improve mood," said Walton. Soaking in the water dulls the amount of sensory information that bombards the body and helps bringing a feeling of serenity, according to the study published in Pain Research & Management. Floating in the pool is effective in reducing the symptoms of chronic stress-related diseases. No wonder, there are people who love to soak in the pool during stress.
- Makes you younger
According to a research in Indiana University, people who avidly swim are 20 years younger than their biological age. Scientists concludes that even up to the age of 70, swimming may still affect blood pressure, cholesterol level, as well as the healthiness of heart, blood vessels, central nervous system, cognitive function, muscle mass, and blood chemistry, as happens on younger people.
- Full-body workout
"You do not sit with arms straight above your head in the office," said Walton. However when you swim, your arms move everywhere. We need to move our body parts which are often overlooked, those body parts that cannot be exercised through running or cycling. Moreover, since swimming is more on about keeping the balance in the water and movement of both hands and feet, it will help to develop the abdominal and lower back muscles which are usually less trained by women.
- Make the brain smarter
According to a study published in the Journal of Physiology, blood flow to the brain increases by 14 percent when we are submerged in the water up to our chest. Researchers believe that the water pressure in the chest cavity may be one of the reasons. Currently they are studying whether the water-based exercises are better in increasing the blood flow to the brain than the land-based exercises.
- Give you an interesting experience
With the ability to swim, during the holidays we can enjoy nature better. For example, swimming or snorkelling on the beach or in a clean lake. "Swimming is a life skill. It opens the door to a lot of fun,"; said Walton.
Text by Denistya Sagita
Stock photos from Pexels
Source(s):