Lifestyle, food and drink, and our family life and travel adventures.
As we get older, swimming often becomes something that we either don’t really do anymore, something we only do on holiday or something we only take the kids to. It’s a big shame because swimming is so good for you in loads of different ways, and it can be a lot of fun too.
Swimming is an easy thing to get started with, is accessible for a wide range of ages, skill and fitness levels, and you need very little equipment or money to do it.
I love swimming, but although there is a pool at my gym, it is something I don’t tend to do very often. A couple of years ago I started going a lot more, even if it was just for a quick dip and a stretch after working out, or before I went in the sauna. But I really enjoyed it and want to start going more again this year — both on my own as well as with my daughter to help her learn to swim as well as have fun.
I love the feeling of lightness in the water and the lovely feeling of weightlessness as you float about, as well as how easily and quickly it works my entire body and makes me ache the next day after only a few lengths.
Swimming is an amazing exercise, as reported by the NHS, burning almost as many calories as running in one hour, without the impact on our bones and joints. It can also reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke, as well as boost your mood and keep weight under control.
If you can’t swim then it’s never too late to learn – most pools offer some kind of adult classes catering to a range of abilities.
Swimming truly works out your entire body, both inside and out. Whether you do a fast-paced front crawl or a gentle breaststroke, you’re using most of your muscle groups to move your body through the water, using your arms, legs, torso and stomach, giving you a full-body workout.
Plus, exercising in the water makes your body work harder than on land, meaning that say 30 minutes in a pool is worth 45 minutes of the same activity on land. Varying the stroke you use exercises your muscles in slightly different ways, so it’s always good to switch it up a bit to get the full benefits.
Swimming is one of the best forms of cardiovascular, or aerobic exercise that you can do. This is because it uses almost every muscle in your body as well as raising your heart rate, making your heart and lungs strong. According to a study, 12 weeks of swimming improves the efficiency of the blood being pumped through your body by 18%. It has even been found that swimming can help to lower blood pressure and control blood sugar levels and that those who swim three to five times a week are at a much lower risk of an early death; around half the risk of those who are inactive.
Swimming regularly has been found to lower stress levels and reduce anxiety and depression, even with just a gentle swim, and regardless of your ability. A gentle swim in a warm pool can be so lovely and relaxing, but if you prefer to swim outdoors, then wild or open-water swimming has recently been found to lift your mood, improve cognition and give you a natural high, whilst also increasing your levels of Vitamin D, even during the winter months.
Open-water swimming in rivers, lakes and the sea has become more and more popular recently, and there are loads of places you can take a dip in these refreshing (and usually rather chilly) waters, and get a boost to your mood.
Swimming can also provide you with a great break from the stressors of daily life, providing a great mental boost in a calming atmosphere, unlike in a gym. As with any exercise, regular swimming can also help you get better sleep and suffer less with insomnia, which is also likely to improve your mood.
Swimming allows you to burn a lot of calories in a short space of time, whilst fully supporting and protecting your body. It is a great exercise to take up if you are looking to lose weight and reduce body fat; burning up to 350 calories in just 30 minutes at a steady pace. As it also builds lean muscle it increases your metabolism, meaning you will keep burning calories for a while afterwards too!
It can sometimes be helpful to track your fitness activity with a Fitness Tracker to help to keep you motivated or to hit certain targets. Obviously, you will need a waterproof one, so something like the Fitbit Sense (learn more at https://mobilemob.com.au/
Water supports up to 90 per cent of the body’s weight, so swimming is a great way to keep active for anyone with an injury or particular illness as the water supports you and takes the strain off your joints and limbs. It is preferable to high-impact sports for many with a specific condition, such as arthritis, and it can even help to reduce inflammation and decrease pain.
One study found that 90% of participants with chronic lower back pain reported that their pain had improved after six months of regular swimming. People with MS can also benefit from the support and gentle resistance that water provides as it keeps limbs buoyant and this has been supported by a study which found a significant reduction in pain when people with MS took part in a 20-week swimming program. Improvements in MS-related fatigue and depression were also reported.
Swimming can be particularly good for people with physical disabilities who are often limited with their options for exercising, but as water provides resistance and support, many find that swimming is a great option for them.
Swimming is brilliant for pregnant people too as the water supports your weight and it can help to relieve the joint and muscle pain that many women experience during pregnancy.
Swimming is a great activity for almost everyone, of all ages and ability and is so easily accessible for most of us and good fun too. Most swimming pools offer water aerobics classes which can be fun if you like a structured workout, or even just playing with your kids in a swimming pool can burn lots of calories and be great for your body without you even thinking about it.
It is excellent for both our physical and mental health, providing a low-impact workout that can help us to relax and feel good, whilst working out our whole body. I can’t wait to start going again much more often this year and to see the positive impacts it has on my health and wellbeing.
Will you be thinking about starting swimming this year and having fun and improving your health at the same time?
This is a paid partnership with Super Watches. See my full disclosure policy here.
Sources: NHS, Swimming.org, Speedo.com
Welcome to Birds and Lilies! I'm Lou: mother, blogger and freelance writer. This is my lifestyle blog, where I talk about motherhood, infertility and IVF, beauty, my love for food and wine, as well as my thoughts about stuff, and our real-life and travel adventures.
Contact: [email protected]
