Swimming
Swimming exercise are a full-body workout
Swimming is an excellent exercise for a full-body workout. Every part of the body is stretched and every part becomes active while swimming. Your shoulders, arms and chest muscles are used to pull you through the water. When you use your legs to swim, your glutes, hamstrings, quads and calves are activated. Swimming exercises include both cardio exercise and strength training. Many champion swimmers say swimming is a great total body workout that strengthens muscles and improves endurance. Swimming keeps your heart healthy. Doing this exercise regularly strengthens your lungs. This exercise improves the performance of the whole body bone joints. Also the biggest benefit is that doing this exercise increases the flexibility of your body.
Good for those with asthma
Swimming is a popular recreational activity for many children and adults with asthma. Swimming plays a role in various health benefits, including your improved physical fitness and mental well-being. Some studies have suggested a possible link between asthma symptoms and the use of chlorinated pools. Recreational swimming is good but many people have a misconception that swimming makes controlled asthma worse. There is no such strong evidence. Moreover, swimming is a great recreational exercise for asthmatics. Studies generally show that swimming actually improves lung function. Also has a good effect on general fitness and asthma symptoms. As a precaution, it is best to have someone with you to monitor asthmatics while swimming. So that no accident can happen.
Swimming helps manage stress
Swimming has long been considered a way to reduce stress. Swimming helps relax your body. Also the rhythmic nature of swimming can help put you in a meditative state which is useful for reducing stress. As a result of swimming , a type of hormone is released from the pituitary gland which is endorphin. Which has a natural calming effect on you. Swimming keeps your blood pressure under control and lowers heart rate. As a result, your body stays cool and all kinds of stress are removed. Swimming helps you focus your thoughts which can reduce your stress levels.
Swimming boosts your mood
Swimming, like all exercise, produces endorphins in your brain. As these hormones are released, you feel better. These hormones help increase positivity and bring feelings of well-being and happiness.
Some studies have suggested swimming as a treatment for psychiatric patients.
Another study also found that this swimming exercise helps in the formation of new cells in the brain cells during long-term stress.
Swimming increases the blood flow in your body. And proper and healthy blood flow is important for the brain. Swimming protects you from harmful toxins. As a result, your mood will improve. You can also swim outdoors. The outdoor environment already makes you feel good. So you can swim outside with your family. For example: You can swim in a leak, you can also swim in a river by the road. This will definitely improve your mood.
A study found that people who live closer to the coast have better health and mental well-being. A big reason for this is swimming. Nowadays youth mostly suffer from depression. But youth living in coastal areas have significantly lower rates of depression. Because people in coastal areas swim regularly.
Swimming improves your sleep
Exercise in general is known to improve sleep quality. Because exercise balances physical energy, increases feel-good hormones in the body and reduces stress. A study found that exercise helps people fall asleep faster and improves sleep quality.
Swimming is also a form of exercise. When you swim, blood flow to your body increases and keeps your heart and lungs healthy. Swimming makes your body work a bit. When you go to sleep, this exertion makes you fall asleep faster and the sleep is deeper. Also, since swimming reduces your depression, reduces stress and improves mood by releasing feel-good hormones in the body, they will definitely have an effect on sleep. So there is no substitute for swimming exercise for your mental and physical well-being and good quality sleep.
Swimming for weight loss
Swimming is a better exercise than any other exercise for fat loss.
If you are suffering from joint pain then you can relieve your pain by swimming. When people try to lose weight the first thing they go to is a gym trainer. But you don’t have to go to the gym to lose weight. You can lose weight by swimming. You can swim in the morning before breakfast. Morning may not be possible due to work schedule. But it’s worth a try. By not doing anything overnight, your body accumulates fat in the morning. When you wake up in the morning and swim, the stored fat in your body is used as energy. As a result, excess fat in your body is reduced. When you first start swimming, this exercise will burn more calories in your body. But this exercise won’t burn as many calories as you gradually become proficient at swimming. Because if you master something then it doesn’t require much effort and less energy.
So when you are good at swimming, this exercise doesn’t burn you as many calories. That’s why you need to gradually increase the swimming time and speed. Try to swim as fast as you can. Then your calorie burn will be consistent. You should do this exercise at least four to five days a week.
Jogging, walking, and various cardio exercises require a certain amount of effort to lose weight. Swimming is no exception. You need to put the same amount of effort into the swimming exercise. So if you want to lose weight by swimming, you should swim at least four to five days a week. You can swim for 15-20 minutes in the beginning. You can take a break every 5 minutes. This will give your body some time to breathe and swim again. After that, if you do the exercise for a few weeks, you will become proficient in the swimming exercise. As you become proficient you can do the exercise for 30 minutes or longer.
Swimming can build muscles
Swimming is exercise that stresses every muscle in the entire body. Arms, shoulders to back, core to bottom of legs are stressed. Swimming is a similar exercise to lifting weights. Lifting weights can stress the joint. But swimming doesn’t put as much stress on the joints as lifting weights.
When a person swims, he feels tension in all the muscles of his body. When a muscle is stretched or strained, the muscle fibers break. Then, when the muscles rest, the fivers recover. Since swimming exercises stress every muscle in the body, the muscles will definitely improve, increasing muscle size. So swimming can build muscle.
Swimming is great for heart health
If you swim in water that is colder than your body, your blood pressure lowers automatically and almost instantly. The physiological process of submerging in water cooler than your body temperature is called mammalian diving reflex. When you go swimming in cold water, your pulse slows to help conserve oxygen. Swimming can cause a lower than normal heart rate throughout the day. Just as you gradually build larger tissues by lifting weights, the cardiovascular exercise involved in swimming can increase the size and strength of the heart muscle. Over time, this exercise can make your heart so strong that it doesn’t have to work as hard to meet the basic demands of your cardiovascular system. Thus, swimming reduces stress on the heart throughout life.
Swimming increases lung capacity
Swimming can make your lungs bigger which improves your breathing efficiency. The extent to which swimming increases lung volume is not fully understood, but your heart function gradually improves with physical activity. As a result, the lungs play an important role in your cardiovascular system.
A strenuous cardio workout such as swimming increases the heart rate as your body needs more oxygen and takes it in through the lungs. You have to breathe harder during exercise. With consistent training, your lungs are able to meet these demands. As a result, there are structural changes in the lungs. For example : increase in lung capacity. So swimming gradually increases your lung capacity and also increases the capacity of the lungs to hold breath.
Swimming controls diabetes
If you have type-1 or type-2 diabetes, regular exercise is essential for your physical and mental well-being. If you’re looking for a physical activity that helps keep your blood sugar levels under control, you might want to consider swimming. Swimming is not only for recreation but also has many benefits.
When you swim, your body needs more oxygen. Your body then receives oxygen through the lungs. More oxygen in the body leads to better blood flow in the body and lower blood sugar which helps in controlling your diabetes.
Swimming can help you live longer
Swimming is a type of exercise that affects the entire body. That’s because if you swim regularly, like four to five days a week, this exercise will play an important role in keeping you healthy and living longer. Swimming is a kind of whole body workout. Doing this exercise regularly will remove your depression. As a result, your mood is also better. Also, swimming helps you get deep sleep.
This exercise helps to cure many diseases. For example: risk of asthma is reduced, heart disease is better, diabetes is under control, joint pain is removed. Also regular swimming strengthens your heart, increases lung capacity, muscle gain, strengthens bones, etc.
In general, this exercise helps in almost every aspect that is needed to keep you healthy. So if your body is healthy you can definitely live long.
Does swimming increase height?
Height primarily depends on genetics. No amount of swimming can change your DNA. But swimming is an excellent exercise for children and teenagers to maximize their height. Swimming exercise improves flexibility of the body along with strengthening bones and muscles. As a result, children grow taller faster and attain maximum height. Regular swimming burns more calories in the body and increases appetite. Children tend to eat more when they are hungry after burning calories. And taking more food improves their physical development. As a result of swimming, different types of hormones are released from the brain, which contribute to increasing the height of children. Swimming releases a type of hormone called endorphins from the brain’s pituitary gland, which helps increase height.
Therefore, all parents should ensure that their children swim regularly to achieve maximum height during their teenage years. Regular swimming also strengthens the back muscles of teenagers and improves posture. And proper posture makes children look taller.
How long do you need to swim to get a good workout?
Generally we all are busy in our daily work. Also we all have families. Many spend time with family. Also we all have friends and spend some time with them too. Amidst all these, it becomes difficult for man to find time to swim. But you have to find some time to swim. For example :
If you are a beginner, you should swim at least 4 days a seek for at least 20 minutes to get the right results. You can rest for 1 minute every five minutes while swimming. After a few weeks like this you should increase the amount of swimming. After 4 weeks you should be swimming at least 4 to 5 days a week for at least 30 minutes. If you can exercise longer than that, there is no problem. You swim until you pass out while swimming and then rest.