10 BENEFITS OF SWIMMING FOR PHYSICAL AND MENTAL HEALTH - ARTE - 2024

The benefits of swimming affect practically all areas of human health, including the physical and psychological. Swimming is one of the most complete sports that exist, and it serves both as an intense cardiovascular activity and to gain muscle mass. Due to this, it is one of the most recommended activities of this type for all kinds of people.

Many experts consider that the benefits of swimming make it the perfect sport. Among other things, this is due to the fact that it allows you to obtain all the benefits provided by an aerobic workout without any kind of impact on the joints. In addition, people of any age can practice it without fear of hurting themselves.

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On the other hand, the fact that it can be very useful to treat injuries of all kinds, and that it does not require any special equipment, makes swimming one of the most beneficial alternatives both for those who are looking to start in sport and for people who are already very physically active.

In this article we tell you what are the main benefits of swimming, both physically and mentally.

Main benefits of swimming

1- Increase in strength and muscle mass throughout the body

One of the main disadvantages of most sports is that those who practice them only see their strength increased in the areas of the body that they use the most to function in them. For example, runners often have very muscular legs, while boxers typically have greater upper body strength.

On the contrary, swimming is one of the few sports disciplines in which practically all the muscles of the body are worked. In order to move through the water, swimmers have to use both their arms and legs and other more indirect muscle groups, such as those in the back and abdomen.

Because of this, if you want to work your whole body in a fun and easy way, swimming is one of the best options available to achieve it.

2- Reduces stress and psychological discomfort

One of the fastest ways to increase emotional and mental well-being is to play sports. When training in any discipline, the brain generates endorphins, which are the substances in charge of making us feel pleasure and relaxation. However, not all types of exercise are equally helpful in achieving this effect.

Numerous studies with swimmers suggest that this sport is one of the most effective when it comes to combating psychological problems such as stress, depression or anxiety. With just thirty minutes in the water, it has been proven that the psychological discomfort of those who practice this discipline greatly diminishes. As if this were not enough, the effect seems to be very long-lasting.

3- Increase energy levels

If you feel that you are tired very often and you do not find enough energy to face all the challenges of your day to day, swimming may be just what you need to solve this problem.

Studies have shown that doing a thirty minute workout in this sport three times a week can significantly increase the energy levels of anyone.

This is due to the activation of all the muscles of the body, and the low impact that swimming has on joints and other more sensitive areas of the body.

4- It is suitable for everyone

Many people say they want to start creating training habits to improve their health and well-being, but they do not do so in large part due to the difficulty of starting to exercise after a long time leading a sedentary life. For example, going to the gym can be a great effort and can even be dangerous for people of very low physical condition.

On the contrary, among the main benefits of swimming is the fact that this sport is perfectly viable for all those who want to train, regardless of their starting physical condition.

Thus, it does not matter your level of weight or body fat, your age, or how long you have been without exercising: in a short time you will be swimming and enjoying all the benefits of this discipline, without any of the risks of other sports. intense.

5- Eliminate many calories

Cardiovascular training (what is known as "cardio" in the fitness world) is one of the most useful ways to eliminate excess calories and lose weight with a balanced diet. However, not all types of cardio are equally effective at shedding body fat.

Thus, it has been proven that swimming burns many more calories than can be lost with other disciplines, such as running or cycling, with a similar effort. This is due both to the involvement of practically all the muscles of the body and to the fact of being submerged in water while practicing this sport.

By being immersed in an aquatic environment, swimmers constantly burn many more calories to keep their body at a suitable temperature. So if you want to start losing fat fast, swimming is one of the best options available.

6- Helps fight insomnia

According to a study carried out with people with difficulties falling asleep, among the benefits of swimming is the ability to help you rest better at night. The participants in this experiment showed an increase in the quality of their sleep after practicing this sport three times a week for several weeks in a row.

About 50% of people over the age of 40 experience some type of insomnia; And while virtually all cardiovascular sports can help regulate sleep, swimming is the most accessible of them all.

Therefore, if you have difficulty resting at night, going to your nearest pool on a regular basis can help you combat this problem.

7- Increase bone density

One of the most common health problems caused by aging is the loss of density in the bones, which can lead to fractures, lack of strength and all kinds of complications. Therefore, any type of exercise that combats this phenomenon can be extremely useful for the middle and elderly people.

Until recently, it was believed that only strength training (such as weight lifting) was capable of improving the bone density of athletes. However, recent studies seem to indicate that swimming also has a very beneficial effect on this field, increasing the mineral density of the bones in those who went to swim regularly for a long time.

8- Decreases inflammation

Organic inflammation is one of the most common health problems in developed countries. This phenomenon occurs mainly due to poor eating habits and lack of physical training; and among its most serious effects are the increased chances of suffering from cardiovascular diseases and cancer.

Despite the fact that to completely eliminate inflammation it is necessary to eat as healthy a diet as possible, in recent years it has been proven that swimming can also play a very important role in maintaining balance in the body.

People who practice this sport on a regular basis seem to have lower levels of inflammation, and therefore lower risk of suffering from all kinds of diseases.

9- Helps reduce asthma symptoms

One of the diseases that most affect people who want to lead an active lifestyle is asthma. This health problem causes those affected to have difficulty breathing, especially when they are carrying out a significant physical effort. Therefore, disciplines such as athletics or even strength training can be really difficult for these individuals.

On the contrary, swimming allows people with asthma to carry out a very complete training that increases both physical endurance and muscular strength, without making too great an effort based on their condition. In fact, swimming often has been shown to increase lung capacity, thereby reducing some of the most serious symptoms of asthma.

As if this were not enough, some studies seem to indicate that the humidity present in indoor pools (where sports swimming is usually practiced) can eliminate even more symptoms of this disease, thus making this sport one of the best options for people affected by it.

10- It does not require a large investment

For many people, the high prices of gyms or the difficulty of having sports equipment at home pose serious difficulties that prevent them from leading as active a life as they would like. Fortunately, swimming is a discipline that can be practiced for very little money, and with a minimal initial investment.

In practically all cities there are municipal swimming pools with a very low price that allow unlimited access to their facilities. Thus, with a very low initial investment, it is possible to start training in a simple and comfortable way, thus being able to meet the minimum levels of physical exercise necessary to lead a healthy life.

References

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3. "8 benefits of swimming whatever your fitness level" in: Swimming. Retrieved on: January 08, 2020 from Swimming: swimming.org.
4. "10 Amazing Benefits of Swimming You Never Knew" in: Life Hack. Retrieved on: January 08, 2020 from Life Hack: lifehack.org.
5. "Physical and mental benefits of swimming" in: Medical News Today. Retrieved on: January 08, 2020 from Medical News Today: medicalnewstoday.com.