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The effects of a sedentary lifestyle are likened to the effects of smoking.
A lack of physical activity is now known to increase the risk of several chronic health conditions and current recommendations are to take part in 30 minutes of vigorous exercise five times a week.
When it comes to incorporating regular physical activities, factors such as mobility issues, joint problems or lifestyle factors can limit exercise choices.
One of the most flexible and accessible forms of exercise is swimming.
We always take an evidence-based approach and aim to provide you with actionable knowledge and tips to help you on your journey to optimal health and in this article we take a look at the health benefits of swimming.
Despite the fact that many people do not meet the guidelines for physical activity, it is thought that over seven million people swim each week.
Water provides a natural resistance and uses a wide variety of muscles and joints.
It is non weight bearing so can be useful for people suffering joint issues, such as arthritis.
Here are our top 10 health benefits of swimming
1. Improved cardiovascular health – swimming exercises the heart muscles as well as the skeletal muscles and regular aerobic activity has been shown to reduce factors involved in cardiovascular disease. Regular aerobic exercise can lower inflammation (1), reduce the risk of atherosclerosis development and lower blood pressure (2).
2. Respiratory support – regular, focused breathing patterns whilst swimming may aid in using the correct muscles for breathing, enhancing lung function and so creating better breathing patterns in the long term. It may be particularly beneficial for those with asthma, partly due to the humidity in the swimming pool environment (3).
3. Weight loss – being overweight or obese is on the rise and is a known factor in the development of many health conditions. Swimming can burn a significant number of calories – 30 minutes of breast stroke may burn around 360 Kcals. Step it up to a fast paced front crawl or butterfly and you are looking at around 400 kcals per 30 minutes. The weight loss effects that can be seen from regular swimming are on a par with land based aerobic exercise such as running (4).
4. Increased muscle tone – picture the lean elite swimmer with the broad muscular shoulders and you can easily see how regular swimming can build muscles. A wide variety of muscles are used during swimming and each different swimming stroke supports unique muscle groups.
5. Increased flexibility – with the wide range of movements used during swimming, joints can be put through a complete workout. Flexibility builds with more regular swimming and for those with joint issues, like arthritis, it can give significant improvements (5).
6. Lowered risk of Type 2 diabetes – one of the leading global health issues, Type 2 diabetes is thought to affect around 4 million people in the UK. Type 2 diabetes is characterised by a lack of sensitivity to insulin (also called insulin resistance) and causes issues with blood sugar control. Swimming is known to improve insulin sensitivity and blood sugar control (6) and regular physical activity may reduce the risk of Type 2 diabetes (7).
7. Stress reduction – immersing yourself in water can be relaxing and swimming can induce a sense of calm. The rhythmical breathing pattern and repetitive strokes may feel meditative for some people. Chronic stress can lead to high levels of hormones like cortisol, known to have negative effects on the body in the long term. Swimming is a form of exercise that does not seem to raise cortisol as high as other sports (8). Studies in rodents have found swimming may reduce damage to the brain from exposure to chronic stress (9).
8. Improved mental health – physical exercise increases ‘feel good’ chemicals like endorphins, which give a sense of euphoria or pleasure. Regular physical exercise is known to have antidepressant effects; swimming in particular has been shown to reduce tension, anxiety, depression, anger and confusion (10, 11).
9. Improved sleep – insomnia affects most people at some point in their lives and can range from troubles getting to sleep, staying asleep, or getting good quality sleep. The negative health impact of a chronic lack of sleep is now becoming apparent and it is linked to issues such as inflammation, obesity and cardiovascular disease. Regular physical activity, including swimming, benefits sleep patterns and can be of use in insomnia.
10. Improved back pain – as swimming is non weight bearing and tones a wide variety of muscles, there may be benefits to the musculature surrounding the back. Lower back pain can occur for many reasons and regular swimming has been shown to significantly reduce lower back pain (12). In fact, aquatic based exercises seem to have more benefit than land-based exercises (13).
The evidence is clear – swimming is a fantastic way to remain physically fit, as it has a positive effect upon many aspects of health.
Research has indicated that short bursts of high intensity swimming are perhaps more effective than a long leisurely swim, so swimming can easily be incorporated into a busy lifestyle.
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