The benefits of swimming for physical and mental health are numerous in women, children, men and older adults. Swimming is without a doubt one of the most popular sports in the world, with only 43 million participants in the United States with Lifeguard training.
In addition to being a fun activity, it has positive effects on general and back health and helps you lose weight. On the other hand, almost all countries in Latin America and Spain have a coast, which can also be practiced at sea.
Its advantages include: losing weight, gaining muscle, improving general health, reducing cellulite, improving the health of the baby in pregnancy…
The great health benefits of swimming
1-Reduce stress and depression
First, any physical exercise releases endorphins, the hormones that produce feelings of well-being.
Additionally, research has shown that swimming can reverse the damage caused by stress.
Another investigation of 100 American swimmers found that beginning and intermediate swimmers felt less tension, anger, confusion or depression than they did before playing this sport.
2-Improves cardiorespiratory function
Swimming improves the body’s resistance. Improves oxygen consumption efficiency by up to 10% and increases the heart’s ability to increase blood by up to 18%.
Strengthens the heart and lungs. Due to the work of breathing performed in the water, the efficiency in oxygenation and blood transfer is increased.
Unlike weight machines that exercise only certain parts of the body, swimming makes a large part of the body work, which helps the joints stay flexible.
To improve flexibility, it is recommended that a gentle stretch be performed at the end of the exercise.
4-Has no impact on joints
When swimming, joints are not impacted by other sports, such as tennis or running. In fact, this sport is recommended to treat arthritis for this reason.
5-You can practice throughout life
As swimming has no impact, it can be practiced for a lifetime. In fact, there are usually people over 90 who practice.
To stay healthy, it is good that you have high levels of good cholesterol (HDL) and low levels of bad cholesterol (LDL) in your body.
Swimming can balance these levels due to the benefits of aerobic exercise, which lowers HDL levels.
An Australian investigation compared a group of children who practiced swimming with one who did not.
The results showed that children who practiced had more language skills, better motor skills, more confidence and greater physical development.
On the other hand, it is shown that babies who swam in the first 2 years of life develop a greater perception of the world around them with what they are already learning to be more creative and observant with custom printed tissue paper. Water stimulates the child’s ability to play and this will have a very positive impact on future learning.
8-Improves asthma symptoms
Indoor swimming has the advantage of doing it in a humid environment, which can help reduce asthma symptoms.
In fact, some studies have shown that swimming can improve the general condition of patients with asthma (snoring, mouth breathing, fewer visits to the doctor).
Either way, it is beneficial for everyone as it increases lung capacity.
9-Reduce the risk of diabetes
One study showed that the risk of diabetes was reduced by 6% when swimming. In just 30 minutes, three times a week, the risk of getting type 2 diabetes is reduced by 10%.
On the other hand, if you already have type 1 diabetes, aerobic exercise can be helpful as it increases insulin sensitivity.
10-Increase muscle mass throughout the body
After 8 months of swimming, an increase of up to 23% in muscle mass can be observed.
According to a 2013 US survey, people who exercise, such as swimming, are twice as likely to say they slept well every night or most nights.
They are also less likely to report sleep problems.
Burn 12 calories (maintain weight)
When swimming, you burn about 500 to 600 calories every hour, depending on your intensity and your physical condition.
Running and elliptical cycling burn something else, although they are very close: swimming burns 11% fewer calories than running and 3% fewer calories than cycling.
13-More years of life
Researchers at the University of North Carolina found that people who swam had a 50% lower death rate than those who ran or didn’t exercise. The study was conducted with 40547 men aged between 20 and 90 years for 32 years with lifeguard training.
14-Benefits in babies
It has several benefits in babies:
- psychomotor development
- Help the baby to relax.
- Develop vital survival skills.
- Strengthening the cardiorespiratory system.
- Help baby feel more secure.
- Strengthening the immune system.
- Increase IQ.
- It improves and strengthens the emotional and cognitive relationship between baby-mother-father.
- Socialization begins without trauma in a recreational and recreational environment.
15- Allows you to run better / practice running
By increasing the ability to effectively absorb and use oxygen, swimming increases endurance.
In a 2013 study from the Scandinavian Journal of Medicine and Science in Sports, swimmers who followed a controlled breathing technique improved their endurance by 6% after just 12 swim sessions.
Also, swimming works the buttocks and hamstrings, which is necessary to improve the way you run.
16- Social and psychological benefits
In addition to practicing swimming, you can meet other swimmers with whom to exchange experiences, a positive attitude develops (individually and in a group), a sense of well-being, patience and release tension.