What are the health benefits of swimming?

Displacements and movements in the water are capable of affecting almost two thirds of the muscles of the body, which connotes the importance of integral exercise. This serves as a cover letter for the health benefits of swimming.

The truth is that the adaptability that swimming offers to different conditions gives it greater value for people who want to lose weight, improve their resistance, get toned, overcome injuries or rehabilitate after accidents. In this sense, join us to discover the benefits of one of the most complete activities that exist.

Advantages of swimming for health in healthy people

For people who do not have any injury or disability, swimming allows the intensity of the routine to be adjusted so that there are no inconveniences of fatigue or overload. So that, the recommended activity frequency is 3 times a week, varying between 15 and 45 minutes per session. Let's see its advantages.

Flexibility gain

By involving a large part of the muscles of the upper and lower body, many joints star in the movements underwater, which improves range of action and strengthens muscles. The aforementioned results in increased flexibility and decreased risk of injury (mainly in the back).

Swimming is a sport that allows you to adapt the intensity to your personal abilities.

Burning calories

Swimming for 1 hour at a moderate pace can burn up to 500 calories. Hence, it becomes a indispensable tool for people who have weight loss among their goals.

Increased lung capacity

Swimming improves the mechanics of breathing, thus increasing lung capacity. This improved condition helps the abdominal organs work better, regulates blood pressure and enhances oxygenation.

Stress release

The fact of entering the water and paying full attention to the movement of the limbs together with the breath produces a feeling of relaxation. Thus, stress is countered, depressive disorders and anxiety attacks are fought. Likewise, the release of endorphins occurs, which stimulate the areas of the brain that promote emotions of satisfaction.

Control chronic diseases

Another of the great health advantages of swimming is in the response to chronic diseases. We refer to diabetes, asthma and hypercholesterolemia. Indeed, aerobic exercise increases insulin sensitivity, improves the respiratory system and regulates cholesterol levels.

Increased motor capacity

Coordination, balance and reaction time are characteristics that are positively affected by swimming, thus improving motor capacity. This is relevant in the growth and development process.

Also read: 5 psychological benefits of swimming

Importance of swimming for the health of injured people

After knowing the general benefits of swimming for health, it is worth noting that this sport is one of the best options for people with injuries. And it is that it allows a low-impact rehabilitation process on the joints and bones.

It is recommended to start with analytical exercises under water when it comes to rehabilitation for fractures, torn ligaments and sprains. Once this is done, the swimming styles are applied for the final phases of the process.

Swimming activities for injuries

These are the swimming activities and the therapeutic options under the water that favor the recovery of injured people:

  • Walk underwater: Although it is not swimming due to the presence of a support for movement, it is one of the frequent recommendations of physiotherapists for tendinitis and the recovery of mobility. The depth at which the walk is carried out will be related to the area of ​​the injury.
  • Analytical exercises under water: they are characterized by specific movements directed to specific muscles for a progressive rehabilitation.
  • Back Style: the back technique is used to improve deviations in the spine, but correct technique is needed to be effective. The pectorals, lats, delts, and abdominals are more involved.
  • Crawl style: Due to the lower load on the spine, it is used to treat low back pain and osteoarthritis. The muscles most affected are the latissimus dorsi, pectoralis, deltoids, triceps, and biceps.
  • Breaststroke: Moderate intensity is used only in the final strengthening phase in the rehabilitation of complex injuries. The main muscles worked are the pectorals, biceps, triceps, deltoids, latissimus dorsi, teres major, trapezius, glutes and quadriceps.

Even in pregnancy, the benefits of swimming are known. Women can take advantage of water to improve physiology in their pregnancy process.

Cares and precautions

People who suffer from some type of physical problem must take certain care so that risks are ruled out. Some of the recommendations are as follows:

  • Ensure healing or regeneration before starting activities.
  • Opt for pools that have a ramp with handrails.
  • Avoid excessive increase in intensity in rehabilitation movements.
  • Master the execution technique to avoid other injuries.
  • Stop the exercises in case of increasing pain.

It may interest you: Swimming and its contributions to weight loss

The health benefits of swimming are for all ages

The health benefits of swimming are substantial. However, in special injury cases, the beginning of the internship must be consulted with a specialist, so that both feasibility and risks are evaluated. Likewise, you should see a doctor if you have any pathology that may limit fluid performance.

Finally, the butterfly style is contraindicated by the enormous zigzagging requirement that it implies. Therefore, it aggravates any pre-existing ailments in the back, neck, arms, legs and other areas of the body.