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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

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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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