There is one cardio activity that works the whole body, builds endurance, tones the muscles without straining the joints—its swimming. Swimming an hour burns almost the same amount of calories as jogging for an hour, but it is easier on your knees and toes.
Swimming works for different muscle groups as the body moves through the gentle resistance of water. Moreover, adding different strokes focuses on different muscles, allowing you to work almost the entire body. It is also a relaxing form of exercise that can be therapeutic for some conditions, even injuries.
Swimming should be incorporated into everyone’s routine because it comes with a lot of health benefits. These include:
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1- Good for the cardiovascular system:
Like any other moderate form of exercise, swimming also increases the heart rate and is good for the cardiovascular system. It also works to strengthen the heart and the lungs, so much so that it decreases the risk of death by half. It combats high blood pressure and even normalizes blood sugar level.
2- Appropriate for people with joint issues:
People with joint diseases like osteoarthritis can safely indulge in swimming as it does not impact joints. In fact, it can help reduce joint stiffness and pain in such people. Even people with disabilities and injuries can swim without straining themselves.
3- Appropriate for people with mental illness:
Water-based exercises can help improve mental health. Because water has a calming effect on the body, swimming can improve the mood, especially in people with mental illness. Swimming can decrease anxiety in people who struggle with depression and fibromyalgia. In the latter, the soothing effect of the water can even reduce pain. People who suffer from insomnia have reported a boost in sleep quality after swimming. Thus, swimming can even help you sleep better.
4- Appropriate for expecting mothers:
Swimming is good exercise for pregnant women. It improves their physical and mental health, as well as the health of the unborn baby.
Pregnant women who used to swim before pregnancy can continue to do so unless they encounter a problem. Swimming is also a safe activity that can be done during all three trimesters.
Pregnant women should also make sure that the water temperature is right for their body—i.e. neither too cold, nor too hot. Moreover, they should consult with their doctor if they feel any pelvic stress or discomfort while swimming.
5- Appropriate for chronic diseases:
People with chronic illnesses like diabetes, high cholesterol, and hypertension, can benefit greatly from swimming. This is because swimming is an aerobic activity that will help you keep your weight as well as the blood sugar under control. In fact it can play an elemental role in the diabetes treatment plan.
Not only does swimming reduce the level of the “bad cholesterol—LDL”, it also increases the level of ‘good cholesterol—HDL’. It, therefore, has a cardio protective effect.
Consider taking up swimming if you suffer from a chronic condition or a mental illness. However, be sure to check with your doctor before taking it up.
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