7 Benefits of Swimming

An adult is recommended to do moderate-intensity physical activity for 150 minutes or 75 if the intensity is high to maintain a healthy lifestyle. Swimming is one option that can be done to train the muscles as well as the cardiovascular system. If done correctly, swimming offers a variety of benefits for our physical and mental health, including:

1. Train the Whole Body Muscles

In contrast to lifting weights, where each movement targets a specific muscle group, swimming can train all body muscles simultaneously. As a simple illustration, the hand and leg muscles are trained when used as the primary means of movement, and the core muscles around the abdomen are also trained when maintaining posture while swimming. Even though there are significant muscle differences in freestyle, breaststroke, backstroke, or butterfly stroke, you can generally train your body's muscles simultaneously by swimming.

2. Train the Cardiovascular System

Swimming is also a good sport for the health of the cardiovascular system, which is the system whose role is to circulate blood in the body by carrying the oxygen and nutrients it needs. By swimming, you will strengthen the heart and lungs. A healthy and strong heart can create smooth blood circulation to lower blood pressure and control blood sugar levels.

3. Swimming Does Not Give Too Much Pressure On The Body

Unlike running, swimming is classified as a low-impact sport, aka a sport that does not put a heavy weight on the body. So that swimming is safe for injured people, people with disabilities, or other health conditions. Therefore, swimming is suitable if we want a sport that does not put too much pressure on the joints and bones.

4. Burn Calories Well

Swimming is one of the best low-impact sports if you count how many calories you burn. For example, if a person weighing 70 kg swims for one hour at moderate intensity, he will burn about 400 calories. Compared to other low-impact sports of the same duration, swimming exceeds brisk walking (300 calories) and yoga (180 calories).

5. Improve Sleep Quality

Just like other types of cardio exercise, swimming can improve the quality of one's sleep at night. Getting sufficient quality sleep can prevent us from various risks of health problems such as heart attacks and high blood pressure.

6. Reduces Stress and Improves Mood

The body will produce the hormone serotonin and endorphins in every exercise session. Lack of levels of the hormone serotonin in the body can disrupt mood and cause disorders such as anxiety, anger, stress, and even depression. Meanwhile, endorphins act as natural pain relievers and are responsible for feelings of pleasure after doing certain activities. Another function of endorphins for the body is to increase self-confidence, increase appetite, and reduce stress and anxiety.

7. Safe for Pregnant Women

According to the American College of Obstetricians and Gynecologists (ACOG), aka the American obstetrician association, swimming is one of the safest sports for pregnant women. Unlike running, swimming is classified as a type of exercise that has a low impact on the body, so it is safe even toward the end of pregnancy.

Always prioritize safety in carrying out sports activities to get maximum benefits. Use proper equipment or invite a companion if you can still swim properly. Don't hesitate to learn how to swim to get the benefits and fun of swimming later.

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Source:

Marcin, A. (2017). What Are the Top 12 Benefits of Swimming?. Healthline. [online]. https://www.healthline.com/health/benefits-of-swimming