You may have heard that experts recommend that adults get 150 minutes of medium-intensity exercise or 75 minutes of high-intensity exercise each week.
Swimming with lifeguard training near me is the sport most practiced by the majority of Spaniards, although it is soccer that has the largest number of fans. But why exactly? There are a number of benefits that you can get by practicing swimming on a regular basis.
Benefits of swimming daily
Work your whole body
One of the biggest benefits of swimming is that you really work your entire body, from head to toe. Swimming can increase your heart rate without stressing your body, you can tone your muscles and increase your strength and endurance.
No matter what style of swimming you use, you will be using most of your muscles to move your body through the water.
Work your inside body
While your muscles are exercising, your cardiovascular system is exercising as well. Swimming strengthens the heart and lungs.
Researchers claim that swimming can reduce your risk of death. Compared to swimmers, people who do not exercise are twice as likely to die from a heart attack.
Some other studies have shown that swimming can help lower blood pressure and control blood sugar levels.
It is appropriate for people with injuries, arthritis and other health problems.
Swimming can be a safe exercise option for people with arthritis, injuries, disabilities, or other conditions that prevent high-impact exercise.
One study showed that people with osteoarthritis significantly reduced pain and stiffness in their joints, and also had fewer physical limitations after doing activities like swimming.
Good option for people with asthma
The humid environment of indoor pools makes swimming a very good activity for people with asthma. Not only that, but breathing exercises associated with sports, such as holding your breath, can help increase your lung capacity and give you more control over your breathing.
Talk to a doctor about the potential risks of swimming if you have asthma, and if possible, look for a pool that uses salt water instead of chlorine.
Good for people with multiple sclerosis
People with multiple sclerosis (MS) may also find benefits in swimming. The water floats the limbs and helps support them during exercise, and also provides gentle resistance when swimming.
In one study, a 20-week swimming program was able to significantly reduce pain in people with MS.
Swimming is an efficient way to burn fat. A 70kg person burns approximately 423 calories per hour while swimming at a low to moderate pace.
A 90kg person doing the same activities would burn between 528 and 892 calories per hour, and a 110kg person could burn between 632 and 1,068.
Swimming can help you sleep better at night. In a study of older people with insomnia, participants reported an increase in both quality of life and sleep after regular swimming.
Swimming is accessible to all those people who cannot practice high-impact physical exercises on bones and joints, such as running. That may make swimming a good option for seniors looking to improve their sleep.
In a study of a small group of people with dementia, their moods were seen to improve after participating in a 12-week aquatic program. This exercise has also been shown to increase mood in other people.
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Helps manage stress
Swimming can help reduce stress. The researchers surveyed a group of swimmers immediately before and after swimming. Of the 101 people surveyed, 44 reported being slightly depressed and feeling stress from their fast-paced lifestyle.
Safe during pregnancy
Nor has it been seen that swimming in chlorinated pools poses a problem for pregnancy. In fact, pregnant women who swam during early or mid-pregnancy had a lower risk of preterm birth and birth defects.
Please note that while swimming is considered safe during pregnancy, some women may have physical activity restrictions due to pregnancy complications. It is advisable to speak with a doctor before beginning any exercise program during pregnancy, and if there are complications, ask which activities are safe to practice and which are not.
Great for kids
This physical activity should not feel like an obligation for children either, because otherwise they will most likely stop doing it. Swimming is a fun activity and it doesn’t often feel like a formal and boring activity.
Children can take swimming lessons, or be part of a swim team. They can also sign up for free swimming, so they can have fun playing in the pool, but always having an instructor who watches over them and is attentive in case there is any problem.
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