There are many benefits of swimming, it is a complete sport that makes you feel good both physically and psychologically: it tones, relaxes the mind and dissolves stress .
Swimming improves blood circulation , the water exerts a pressure that helps reduce swelling in the legs and water retention , as well as improving lymphatic circulation, with an anti-cellulite effect .
The body is then supported in water and reduces pressure on the veins, which is why it is a sport recommended for those who are overweight or obese.
2 or 3 sessions of 30 minutes a week are enough to notice the first results . Remember to do it regularly and to practice swimming for several months to obtain greater benefits. The advice is to follow a training program to alternate the different swimming styles such as freestyle, backstroke, breaststroke and involve the different muscle groups.
There are very few contraindications to swimming. It is a complete sport that stimulates all the muscles of the body and develops resistance .
Benefits of swimming for the body
Swimming is a complete sport that provides numerous health benefits . It is an aerobic activity that improves cardiovascular capacity and physical resistance.
In fact, swimming regularly tones the muscles, especially those of the shoulders, arms and legs, without stressing the joints. It is therefore an ideal physical activity even for those with joint problems.
It also promotes relaxation and reduces stress, improving mental well-being.
A sport suitable for all ages and that promotes a healthy and active lifestyle. Here are the main benefits for your body if you go swimming whenever you can.
It is also very effective against cellulite and water retention thanks to its draining action. Movements in water, in fact, improve circulation (both blood and lymphatic), reducing excess fluids. Water naturally massages the body, toning the tissues and improving the appearance of the skin.
Muscle toning
Swimming tones your shoulders , back , abs , leg muscles and even your arms ( biceps and triceps ). In addition, training improves strength, endurance and balance. Do you want firm glutes? Get a kickboard and swim using only your legs or train with mini fins in the pool.
It is excellent for those who are overweight because, despite the kilos, the load on the joints is almost zero. This is pure physics and Archimedes has demonstrated it: immersed, the body in the absence of gravity is lifted by 80% of your weight . The result is that in the water you protect your joints, tendons and back.
During propulsion, the resistance of the water strengthens and tones the muscles without traumatizing the joints. For this reason, it is recommended for elderly people who suffer from fragile bones.
Respiratory Health Benefits
Regular swimming improves your breathing capacity and improves your breathing . Since it is an activity that requires controlled and deep breathing, it strengthens your respiratory muscles and increases your lung capacity.
This leads to better oxygenation of the blood and greater respiratory efficiency. Even if you suffer from asthma , swimming is the ideal sport for you, because it is a true corrective respiratory gymnastics. In fact, it harmoniously stimulates the respiratory and pulmonary systems .
Cardiovascular benefits
Swimming is an aerobic workout that offers many benefits for cardiovascular health and is even recommended for those who have already suffered a heart attack . What are the benefits of swimming for the heart?
- Heart rate is lower at rest.
- The pressure is lower .
With regular practice, the heart’s power increases and the risk of developing certain cardiovascular diseases is reduced . The World Health Organization (WHO) recommends that healthy people do 150 minutes of moderate activity per week .
Are you out of breath? It’s normal! Maybe you went too fast, but at least you had proof of the work you are doing to strengthen your heart. The first sessions should be pleasant and, little by little, you will see that the distances will increase.
The golden rule is to proceed gradually: swim calmly for 15 minutes, rest for a few minutes and continue for another 15 minutes.
Prevents back pain
Compared to other sports, swimming is one of the few in which all muscles are involved. Not only that, swimming relieves back pain thanks to the support of the water, which reduces the load on the spine.
It strengthens the back muscles, improving posture and stability. In addition, the fluid and non-impactful movements of swimming help reduce tension and inflammation, promoting back wellness.
Finally, it is very effective for disorders such as scoliosis and muscle pain.
Goodbye heavy legs, finally a sculpted body
Swimming is also one of the most effective sports to improve circulation in the legs . In addition, the water pressure has a draining effect and is excellent for cellulite. Total happiness for those who have problems with water retention!
But swimming does not only improve the appearance of the legs and buttocks, on the contrary, it shapes the shoulders, back, abdominals, thighs, legs and arms , improves joint mobility and muscle tone and reduces the risk of osteoarthritis .
Swimming to burn calories
How many calories do you burn while swimming? Calorie consumption varies because it depends on different factors such as distance traveled, style, intensity and especially the weight of the swimmer.
On average, a swimmer consumes between 400 and 500 kcal/hour , the temperature of the water plays a major role in this energy consumption.
The good news is that your muscles, once you have trained them, will burn more calories even at rest because physical activity improves metabolism during and after exercise.
So swimming alone does not make you lose weight but it is essential for weight control. Numerous studies have also shown that swimming improves the health of those affected by diabetes . Type 2 diabetes is due to excess weight or a too sedentary lifestyle.
Swimming is excellent for preventing the onset of this disease and allows those who suffer from it to improve their glycemic balance .
Benefits in pregnancy
Swimming during pregnancy offers numerous health benefits to the mother-to-be. Since it is a low-impact activity , it reduces the risk of injury and joint stress, therefore safe for pregnant women.
Swimming also improves circulation, reducing swelling in the legs and hands that often affects many pregnant women.
It also helps maintain a healthy weight, strengthens muscles and promotes correct posture, also relieving back pain.
The aquatic environment offers a feeling of lightness and reduces pressure on the body . For this reason, it also promotes relaxation and mental well-being, reducing stress and even improving the quality of sleep.
In short, the advantages of this activity even during pregnancy are not few. In fact, training in water:
- relieves back pain.
- It helps to control weight.
- It helps with childbirth because it strengthens the muscles of the perineum .
- It helps you sleep better.
- Relax the mother-to-be.
Of course, talk to your gynecologist before signing up for a pool.
Benefits of swimming for the mind
Swimming is also an ally of the mind . First of all, physical activity in water stimulates the production of endorphins , improving mood and reducing stress and anxiety .
The controlled and rhythmic breathing necessary for swimming also promotes relaxation and mental calm, similar to the effects of meditation .
Swimming regularly also helps fight insomnia and improve the quality of sleep. But that’s not all: the aquatic environment and fluid movements create a feeling of lightness and freedom that promote overall psychological well-being .
Finally, the concentration needed to maintain swimming technique and rhythm helps develop greater focus and mental clarity.
In short, thanks to swimming:
- Less stress and anxiety: floating and swimming in fresh water relaxes not only the body but also the mind, water has a calming and relaxing effect. Also rhythmic breathing like in yoga , calms the mind.
- Develop concentration: By training for at least 20 minutes, you are alone with yourself and you have to concentrate on your breathing and technique so swimming improves your concentration.
- Swimming improves your self-esteem and helps you manage stress better. This physical activity, in fact, allows you to disconnect, to take a “break” in which to find some time for yourself and refresh your ideas.
- If you suffer from insomnia , swimming is an ally for sleeping better and thus also improving your psychological balance.
