Swimming isn’t just a summer pastime or a competitive sport; it’s a full-body workout with remarkable health benefits.
“Water itself creates resistance,” says Lisa L. Battles, PT, MPT, physical therapist at Memorial Hermann Sports Medicine & Rehabilitation East Houston. “You can get a powerful workout while having fun.”
Here are the top 10 ways swimming can benefit your overall health and wellness.
#1: You get full-body fitness.
“You work every muscle, not just isolated muscles,” Battles says.
#2: You boost lung power.
“The pressure of water makes your lungs work harder, which increases their capacity and improves your respiratory function,” she says.
#3: Swimming laps improves coordination.
The repetitive motions are an active form of meditation.
#4: The resistance created from the water can help with back pain and falling risk.
Swimming strengthens your core and improves your balance.
#5: Exercising in the water is lower impact.
When you’re submerged to your shoulders, the buoyancy lowers impact on your joints to one-tenth of the impact on dry land, she says. Waist-high water cuts impact in half. Your posture and range of motion may be better under water, making it easier to move than when outside the pool.
#6: You’re in control, even in a group class.
The faster you move, the higher the intensity, Battles says.
#7: Swim accessories can further enhance health benefits.
Webbed-hand gloves or foam weights boost benefits. “You push down on the water to get the resistance, versus lifting the weight as you would in the gym,” Battles says. Using pool noodles or kick boards allows you to move in the water to tone your legs.
#8: There are a variety of water sports and activities.
There’s no shortage of creative water classes, including ballet, Zumba, yoga, jogging and choreographed aerobics.
You can essentially plunge any exercise form into the pool, such as low-impact cardio, lower-body strength training and HIIT (High Intensity Interval Training).
#9: The pool is a great setting for physical therapy.
Instead of using a traction machine to expand space in the spine to experience pain relief in the back, Battles says, “therapists can place a big float pillow around patients and place weights on their ankles. After the patient is set up with the float, the patient dangles for about 10 minutes. It’s really effective.”
“Memorial Hermann offers aquatic therapy at some locations, but not every location—so call first,” Battles says.
#10: Moving in water feels easier than it is.
“Take it slow. If you’re feeling tired while in the pool, take a break or stop,” Battles says. “Otherwise, you may be overly exhausted once you get out.”
Incorporating swimming into your routine can benefit your health, however, always prioritize these essential tips to stay safe in and near the water.
You still need to properly hydrate. “You need to drink lots of water, even though you’re in the pool,” Battles says. “Notice the way fingertips get odd dents in the water? That’s from dehydration.”
Sun protection remains vital. Wear a hat and sunscreen outdoors and reapply at least every half-hour. Water reflects sunlight, so rays are more intense, and you may sunburn more quickly.
Avoid risk of skin infections. Wearing water shoes can protect the soles of your feet from the roughness of the pool bottom and protect you from athlete’s foot or plantar warts while walking on the pool deck or in the locker room.
