Make a Splash: The Benefits of Swimming

Shrieks of delight and the sounds of splashing water bring cheerful chaos to public swim time. A young girl’s voice joyfully shouts, “The shark is coming! The shark is coming!” Lilian lunges towards her granddaughter Etta stopping just short so that the little girl can push off from the wall of the pool and escape the Grandma shark.

Health care professionals recommend that we get 150 minutes moderate exercise or 75 minutes of vigorous activity every week. This can be a challenge with various health conditions, particularly those that affect the joints and mobility. Swimming may provide a painless alternative that also benefits the entire body.

For people who are not confident swimmers, there are alternatives activities that can be done in the shallow end. Aquatic exercise, such as water walking or a class that incorporates water weights and pool noodles, benefits muscles and bones.

The Benefits of Swimming

Swimming is an excellent aerobic workout that can tone muscles, help develop strength and endurance, and increase heart rate. Additionally, swimmers can use different strokes to work different muscle groups.

Furthermore, swimming is excellent for the cardiovascular system and it can strengthen the lungs and heart. Some research has even shown that it may help lower blood pressure, control blood sugar and increase longevity.

Swimming with Health Conditions

It is always important to check with the doctor before changing an exercise routine, but swimming is typically safe for people with a range of conditions.

Musculo-skeletal pain

For those with injuries, arthritis or other conditions that make high-impact exercise challenging, swimming is more gentle because water provides resistance while also making things buoyant thus reducing stress on the body. Significantly, the benefits associated with swimming are similar to those of exercise done out of the water.

Respiratory Concerns

For people with asthma, exercise can trigger attacks, but it seems that the humid environment of an indoor pool can mitigate this issue. Additionally, the breathing exercises associated with swimming, such as holding the breath, can increase lung capacity, improve control over the breath and help ensure that oxygen is used efficiently.

It is important to note that for some, the chemicals in a pool can increase the risk of asthma. If this is a concern, salt water pools may be a good alternative.

Cognitive Issues

Swimming has been shown to improve sleep, reduce stress and lower anxiety. Furthermore, it seems to have a positive impact on mood for all demographics, and, notably, for people with dementia.

Swimming Laps

There are additional benefits to swimming laps. The necessity to focus on the repetitive movement and breathing creates a meditative quality. Swimming laps can also help sharpen thinking and improve balance, which reduces a person’s risk for falls.

However, swimming laps may not be the right exercise for those with conditions that put them at risk for a life-threatening event in the water. These include epilepsy and heart disease. Also, swimming may increase pain for those with neck or shoulder injuries—other water activities may be more appropriate for these conditions. It is always important to seek the advice of a health care provider before starting any new exercise regimen.

Enjoying Swimming Safely

• When possible, there should be a lifeguard present. If this is not possible, swim with a buddy. Note that a child’s safety should never be entrusted to another child.

• For inexperienced swimmers, it is an excellent idea to take swimming lessons. These are often available at local community centers and can be done in a group or in private sessions.

• When swimming outdoors, it is important to wear sunscreen with a sun protection factor (SPF) of at least 30. It may also be helpful to wear a hat that can get wet or a swim shirt to ensure more of the body is covered.

• When in the water, dehydration may not be as apparent. It is critical to drink water before and after swimming.

• Children should always be supervised when playing near or in water. They should never swim alone.

If you are looking for a new form of exercise or a way to get active with friends and family, swimming may be the perfect option!

Lilian loves playing with her granddaughter during the recreational swim time at the community center. But she also goes on her own at least twice a week so that she can swim laps. Lilian used to cycle and walk a lot to get exercise but when she developed joint pain, she needed to find a new way to stay in shape. Swimming fits the bill!

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