Swimming: Health Benefits

1. Swimming benefits one’s mental health by creating social interactions: According to the Psychological Society, swimming relates directly to an increase of cognitive function. The study also reports, “…both swim-trained and land-trained athletes had better performance in a visuomotor task after a moderate-intensity, 20-min swim compared to their baseline (i.e., land) performance.” Engaging in swimming also opens a new door for people of all ages and backgrounds to meet and chat. Interactions boost mood and well-being. The actual physical exertion of swimming tends to lead to an improved sleep quality (where one is more well-rested and relaxed). 

2. Swimming improves cardiovascular and respiratory health: Swimming requires the heart to work harder to pump more oxygen towards the whole body. A study by WebMd finds that in the span of 30 minutes, the different strokes: butterfly, backstroke, breastroke, and freestyle cause a swimmer to lose on average of 450, 250. 250, and 300 calories respectively. They also find that swimming causes your whole body to work harder than it would on land so 30 minutes in the pool is equivalent to 45 minutes working out on land, helping to develop muscle mass, raise your heart rate, and burn calories. Such exercise helps to increase metabolism which results in increase energy level. Overall, it leads to a better fitness and reduced risk of a cardiovascular disease.

3. Swimming improves endurance and flexibility: A study conducted by the Journal of the Menopause Society reports that swimming led postmenopausal women to have reduced arterial stiffness and blood pressure while increasing aerobic capacity and strength and preventing age-related vascular complications. With efficient breathing techniques, swimmers are enabled to intake and retain oxygen needed for longer lengths of time. Since swimming itself is an aerobic sport, the longer you are able to go without breathing the better your body is at retaining oxygen(*). Swimming takes repetition and a lot of practice to continuously build endurance. Swimming is well known for its low impact, making it a great alternative for those who try to get back into shape. It also has a lower risk of injury as buoyancy lessens stress on joints, creating a freer movement, while water helps to build strength(**) .

*https://www.swimjim.com/blog/how-swimming-increases-your-endurance#:~:text=Swimming%20increases%20your%20aerobic%20capabilities&text=To%20become%20better%20at%20endurance,distances%20at%20the%20same%20pace.

**https://orthop.washington.edu/patient-care/articles/arthritis/water-exercises.html#:~:text=The%20buoyancy%20of%20the%20water,exercises%20are%20appropriate%20for%20you.&text=The%20use%20of%20heat%20is,with%20arthritis%2C%20but%20not%20all. ).