SWIMMING AND ITS BENEFITS

Introduction

When life throws lemons at you, pick them up and make lemonade. Learning a life skill helps you to do just that. It gives you the fortitude and strength to face tough situations, which are inevitable in one’s lifetime. Swimming is one such life skill everyone must be encouraged to learn. It helps individuals overcome phobias and improves concentration, besides being potentially life-saving.

Swimming is a good exercise to maintain fitness, undoubtedly. In addition, there are numerous other health benefits of swimming every day. Read on to know why swimming is good for health and what makes it a hobby that can last a lifetime!

How did swimming become popular?

No particular person can be attributed to the ‘invention’ of swimming. It is believed to be inherently known to our early ancestors as a basic life skill to forage for food and shelter. However, the swimming sport started in the early 1800s in Britain, where a National Swimming Society was formed. In the first-ever Olympics held in Athens, swimming featured as one of the major sports events. Since then, it has continued to be an integral part of the subsequent Olympic Games. As the sport's popularity grew, many became interested in learning it. That is how swimming exercises came into vogue.

10 health benefits of swimming

The advantages of swimming encompass vast areas of your health. It is one of the best exercises you can include in your daily schedule. Here, we have listed the top 10 benefits of swimming for you:

1. Manages weight issues

Choosing swimming for weight loss goals is a great idea! One hour of relaxed swimming can burn up to 500 calories. Swimming is good for health as it speeds up metabolism and helps in building lean muscle.

2. Full body workout

Firstly, exercising in water makes you work harder on your body. Secondly, swimming entails using almost all your body's muscles, thus providing all-around fitness and muscle toning. It helps in building endurance.

3. Improves your stance

Swimming is good for your core muscles, especially the shoulder and back region. This gives you a better posture and improves coordination and balance simultaneously.

4. Lifts your spirits

The activity of swimming releases ‘happy hormones’ or endorphins. Endorphin is this happy hormone that is released often after an individual exercise. It has immense positive effects on your mental health. Regular swimming is known to decrease incidences of anxiety and depression.

5. Great for cardiovascular health

Since swimming is an aerobic exercise, it induces the body to utilise oxygen more efficiently. This improves blood circulation and has a positive impact on heart health. Swimming reduces the stiffening of blood vessels, which assists in maintaining normal blood pressure, too. 

6. Useful in various health conditions

Swimming is advantageous for people having health issues like multiple sclerosis, arthritis, and diabetes. Even those recovering from certain injuries may benefit from this exercise.

7. Respiratory wellness

Swimming plays a major role in enhancing your lung capacity, thus strengthening the respiratory muscles. It helps your lungs take in oxygen efficiently and prevents cramping during physical exercise.

8. De-stressing exercise

The strokes taken during a swim are rhythmic, which activates the parasympathetic nervous system. This part of the nervous system induces relaxation. It takes your mind off stressful stuff as you concentrate more on your strokes.

9. Gives you better sleep

Swimming manages to tire you out and send you into relaxation mode. After a physically exhausting activity like swimming, your body automatically demands rest and recovery. This is achieved through sound sleep.

10. Boosts your confidence

Swimming is a life skill that takes your self-esteem to higher levels. Mastering a skill like swimming makes you overcome your fears and inspires you to learn more. It fills you with a sense of achievement, which is great for your psychological well-being. 

Safety tips to keep in mind

The health benefits of swimming everyday are reasons enough not to keep you away from the pool. However, there are some important safety measures that you must follow to ensure an enjoyable swim.

• Be careful not to slip while getting into and out of the pool.
• Follow the rules of the pool strictly. Do not ignore the cautionary signs.
• • Hydrate yourself well.
• • Watch out for pool drains, as their suction generates a lot of force. Steer clear from them.
• • Ensure that the pool is clean before you go in. Don't forget to look before you leap.
• • Apply a good waterproof sunscreen (at least SPF 30) all over your skin half an hour before diving in. Wellness Forever's range of sun shields protects your      skin from the UV rays on the water surface that your skin gets exposed to.
• • Ensure that there are lifeguards and first-aid kits available beforehand in an emergency.

Key takeaway

Swimming is a refreshing exercise, not just for the body but also for the mind. For some, it is as good as meditation. It is an excellent way to work out your body without sweating it out in the gym. Whether it is taken up as a sport or leisure activity, a swim does wonders for your health.

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FAQs 

1. Which are the best swimming strokes to burn calories?

If you are swimming for weight loss, you must practise the butterfly stroke. Although it is one of the more difficult strokes to master, you burn 450 calories in 30 minutes! Freestyle, backstrokes, and breaststrokes are other great options. 

2.What is the best time of the day to go for swimming exercises?

This depends a lot on the nature of your work and the availability of free time. Swimming in the early mornings is a great way to start your day, as this activity stimulates the secretion of endorphins or 'feel-good hormones.' Swimming in the afternoon is good if you live in a place experiencing colder climates. After a hectic workday, swimming in the evening or night serves to de-stress your body. So, choose your timing accordingly.

3.Are there any advantages of swimming for a person with diabetes?

There are multiple advantages of swimming for people with diabetes. Research has proved that swimming exercises positively impact the body by increasing insulin sensitivity, leading to better blood sugar control. It also improves cardiovascular health.

4.What are the foods to avoid before going for a swim?

Foods with high fiber and sugar content, alcohol, caffeine, spicy foodstuffs, cereals, and fatty foods are best avoided before going for a swim.