9 benefits of swimming for physical and mental health

Main benefits of swimming

1- Increasing strength and muscle mass throughout the body

One of the major drawbacks of most sports is that those who practice them see only their increased strength in the areas of the body that they use most to perform in them. For example, runners often have very muscular legs, while boxers usually have more strength in the upper body with lifeguard certification.

On the contrary, swimming is one of the few sports in which practically all the muscles of the body work. To be able to move through the water, swimmers need to use both arms and legs and other indirect muscle groups, such as 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 this.

2- Reduces stress and psychological discomfort

One of the fastest ways to increase your emotional and mental well-being is through exercise. When we train in any discipline, the brain generates endorphins, which are substances responsible for making us feel satisfied and relaxed. However, not all types of exercises are equally beneficial 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 only thirty minutes in the water, it has been proven that the psychological discomfort of those who practice this discipline is significantly reduced. As if this is not enough, the effect seems to be very long lasting.

3- Increase energy levels

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

Studies on this subject show that thirty minutes of training in this sport three times a week can significantly increase the energy level of everyone.

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

4- It is suitable for everyone

Many people say they want to start developing training habits to improve their health and well-being, but they do not do so in large part because of the difficulty of starting to exercise after a long sedentary lifestyle. For example, going to the gym can be very stressful and even dangerous for people with very low physical condition.

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

Thus, it does not matter your level of weight or body fat, your age or how long you have been without exercise: in a short time you will swim and enjoy all the benefits of this discipline, without any risk from other sports.

5-Eliminate a lot of calories

Cardiovascular training (what is known as “cardio” in the world of fitness) is one of the most useful ways to eliminate excess calories and lose weight if you follow a balanced diet. However, not all types of cardio are equally effective in eliminating 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 to the involvement of virtually all the muscles of the body and the fact that you immerse yourself in water while practicing this sport.

When immersed in an aquatic environment, swimmers constantly burn many more calories to maintain their body 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 conducted by people with difficulty falling asleep, among the benefits of swimming is the ability to help you get a better night’s rest. Participants in this experiment showed an increase in the quality of their sleep after practicing the sport three times a week for several weeks in a row.

About 50% of people over the age of 40 experience some form 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, regular walking to the nearest swimming pool can help you fight this problem.

7- Increase bone density

One of the most common health problems caused by aging is bone loss, which can lead to fractures, lack of strength and all sorts of complications. Therefore, any type of exercise that combats this phenomenon can be extremely beneficial for middle-aged and older people.

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

8- Reduces inflammation

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 disease and cancer.

9- Helps reduce asthma symptoms

One of the diseases that most affects people who want to lead an active lifestyle is asthma. This health problem causes the sufferers to have difficulty breathing, especially when they are exercising significantly. Therefore, disciplines such as athletics or even strength training can become really difficult for these people.

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