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10 Amazing Benefits of Swimming You Never Knew

10 Amazing Benefits of Swimming You Never Knew

Swimming has been called the perfect exercise. After all, you can get all of the benefits of an aerobic workout without any damaging impact on joints, and it can be done by both the very old and the very young.

It is utilized by athletes to stay strong and keep fit when recovering from injury, and there is no fancy equipment needed—just you and the deep blue.

Swimming has many more benefits that those obvious advantages seen on the surface; its improvements to overall health go much deeper. So, let’s take a big breath, and dive into the 10 benefits of swimming:

1. Swimming improves muscle definition and strength.

Swimmers gain muscle strength throughout the entire body. Where runners see muscle build in their legs, swimmers utilize more muscle groups to move through the water. While the legs kick, the arms pull. As the back reaches and rotates, the stomach tightens to power the legs and stabilize the core, making swimming one of the best aerobic exercises to give you a total body workout. Just look at Michel Phelps’ fit physique if you need inspiration!

2. Swimming builds up bone mass.

For years, researchers scoffed at the idea that swimming affected bone mass. After all, only weight-bearing exercises were able to achieve this benefit, right? Not according to research published in the Journal of Applied Physiology. Because there are ethical reasons to avoid in-depth bone examination on humans, the study put rats into three groups: running, swimming, and a control group with no exercise stimulation. While running still showed the highest increase in BMD (Bone Mineral Density),[1] the swimming group also showed benefits over the control group in both BMD and femoral bone weight. While more studies are needed, these new findings show that previous research dismissing swimming’s bone benefits may need to be revisited.

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3. Swimming helps you stay flexible.

Swimming requires you to reach, stretch, twist, and pull your way through the water. Your ankles become fins and are stretched with each kick as you push off against the liquid pressure. This doesn’t mean you shouldn’t still stretch on your own, but repetitive stretching found in your various strokes also helps with flexibility.

4. Swimming reduces inflammation.

While swimming’s cardiovascular benefits of strengthening the heart muscle are common knowledge, research also indicates aerobic activities,[2] such as swimming, reduce inflammation that leads to atherosclerosis[3] build-up in the heart.

Reducing system-wide inflammation leads to lessened disease progression in many other areas as well, so expect to hear of more benefits as the research progresses.

5. Swimming holds its own for calories burned.

Everyone knows that swimming is a great way to burn calories, but most don’t realize it can be just as efficient as jumping on the treadmill. Depending on the stroke you choose and your intensity, swimming can burn equal or greater calories than running.

Additionally, you don’t have to worry about sweat in your eyes. For example: for 10 minutes of swimming you burn 60 calories with the breast stroke, 80 calories with the backstroke, 100 calories with freestyle, and an impressive 150 with the butterfly stroke.

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For perspective, running a 10-minute mile burns around 100 calories. Therefore, a strong 30-min butterfly speed session can burn 150 more calories than running a 5K in the same time frame.

6. Swimming can improve exercise-induced asthma.

Nothing is as frustrating as trying to exercise and being unable to get your breath. Unlike working out in dry gym air or braving seasonal pollen counts, however, swimming allows you to breath moist air while you train. Not only does swimming help alleviate asthma symptoms, studies have shown that it can actually improve the overall condition of the lungs.

In a recent study, a group of children that completed a six-week swimming program saw improvements in symptom severity, snoring, mouth-breathing, and hospitalization and ER visits. These benefits were still noted a year after the swimming program ended. People who don’t have asthma benefit too as swimming increases overall lung-volume and teaches good breathing techniques.[4]

7. Swimming lowers stress and depression.

Love that natural endorphin kick? While many talk about a runner’s high, swimming can bring about all those feel-good emotions too.

In addition to the happy hormones, you also can feel a relaxation response similar to yoga. As I mentioned previously, swimming stretches your body constantly. Combine this with the deep rhythmic breathing, and you can experience a relaxation rush that’s very unique to the sport.

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Swimming is also calming and meditative, as the sound of your breathing and the water rushing by helps you focus inward and drown out all other distractions. This lowers stress and depression naturally.

Research also shows that swimming can reverse damage to the brain from stress through a process called hippocampal neurogenesis.[5] So, if you feel like you’re drowning emotionally, jumping in an actual body of water may be exactly what you need to find your feel-good feet again.

8. Salt-water swimming can be a beauty treatment for skin.

When I switch from pool swimming to open water workouts in the ocean, I noticed a vast improvement in my skin over time.

Swimming regularly in salt water helps the skin retain moisture and detoxify to promote new cell growth.[6] You will be surprised how smooth and healthy your skin feels after an invigorating ocean swim.

9. Swimming can make you smarter.

Of course all exercise is great for the mind, but can swimming actually make you smarter?

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Research from Australia focused on kids who took swimming lessons compared to a control group of non-swimmers. The results showed that kids who regularly participated in swimming were able to master language development, fine motor skills, confidence, and physical development sooner than the control group.

Swimming may also help with math skills, as swimmers regularly calculate the meters swum in sets or interval drills to put their adding and subtraction skills to work.

10. Swimming may just lengthen your life.

While all exercise can produce greater health and longevity, studies point to swimming as one of the best choices for doing so. Researchers at the University of South Carolina looked at 40,547 men, aged 20 to 90, for over 32 years. The results showed that those who swam had a 50 percent lower death rate than runners, walkers, or men who didn’t exercise.[7]

Feeling motivated to grab those goggles now? The water’s great! Jump on in:

What You Need to Know About Swimming for Exercise

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Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Sarah Hansen

A corporate-sales professional turned entrepreneur

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier

Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

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