Low-Impact Water Workouts Offer Refreshing Benefits June 13, 2024 Among total body-strengthening workouts, swimming floats to the top. But beyond the fitness benefits of this popular water sport, many people find it enjoyable and rejuvenating. “One thing to love about swimming is it keeps you cool, even while you’re getting a workout,” said Physician Assistant Taylor Frank with Samaritan Cardiovascular Surgery. “It can be a refreshing change or addition to your exercise routine.” Frank swam for Oregon State University and now specializes in cardiothoracic surgery. Swimming is an aerobic activity that she whole-heartedly endorses to stay healthy and strong, as well as for the simple joy. “My favorite aspect of swimming is it can be both an individual and group sport,” said Frank. Swimming Has a Raft of Health Benefits Regular swimmers have a 41% lower risk of death due to heart attack or stroke than non-swimmers and a 28% reduced risk of death overall according to a study by Swim England in 2017. Swimming can also improve your flexibility and strength. When you swim, you use your whole body: your arms for swimming strokes, legs for propulsion, as well as your core, glutes and back. “Plus, there’s water resistance, which is twelve times greater than air,” Frank said. That means you’re working harder and burning more calories. Swimming for 30 minutes is equal to 45 minutes of working out outside the pool. Other research has shown that swimming is one of the best exercises for people with conditions that can cause reduced mobility, including arthritis and fibromyalgia. Because of water’s buoyancy, it’s a low-impact exercise. That makes it a great option during pregnancy, and for people carrying extra weight. Swimming and other water exercise programs can also soothe and protect your joints, keeping them from becoming stiff and sore. Swimming Helps With Healing The pool isn’t the fountain of youth. But it can aid in healing and recovery. For people with exercise-induced asthma, swimming can be a way to stay fit. Although it’s not conclusive that swimming improves asthma symptoms, being unfit in general makes it easier to trigger asthma attacks. Swimming is effective in helping people manage blood sugar levels in Type 2 and gestational diabetes. It can even be done as part of cardiac rehabilitation to help people recover from cardiac events, as well as by people who have coronary artery disease. “Always check with your health care provider before you begin any new exercise program, especially if you have a medical condition or are recovering from one,” Frank said. Take the Dip If you’re not already a swimmer, community pools and gyms often offer lessons, even for adults. The only equipment needed is a swimsuit, and if you like, googles and a cap to protect your hair from damage. A lot of pools have kickboards, noodles and other accessories you can use. Most people swim laps at a pool. But you can swim in a lake or the ocean. If you’re swimming outdoors, stay safe by knowing the currents and water temperature before you take the plunge. No matter where you swim, never swim alone. Knowing how to swim is important life-saving skill to prevent drowning, especially for children. It’s can also be fun for the whole family. “I started swim lessons as a child and kept progressing quickly. I always wanted to be in the water. The next obvious step was to try out for a competitive swim team when I was six,” said Frank. Four is an ideal age for most children to learn to swim. Consider a child’s physical and emotional abilities. Then choose a qualified and experienced instructor. For parents, it’s a good idea to check for a safe environment, including a lifeguard on duty, flotation devices and first aid kits. When you start swimming, you’ll need to build endurance. Frank suggests trying to swim as many laps as you can before taking a break, then adding a few as you work your way toward your goal time. When you’re ready to step it up, you can go faster and or longer to increase the intensity. Or boost the water resistance by using paddles. “As a distance freestyle swimmer, my favorite workouts were where we worked on pacing. It allowed us to get a feel of the effort and speed we needed to put into our races. I always felt the most accomplished after these workouts when I could meet my goals,” said Frank. Want to burn more calories or target a certain area? Breaststroke is great for toning. Backstroke can improve your posture. Freestyle is a higher calorie burn and the best at toning back muscles. Butterfly isn’t easy to master but has the highest calorie-burning potential and is best for strengthening the upper body. Because our bodies become efficient, vary your workout once you get comfortable in the water. Frank suggests changing the duration, intensity or distance. “Try swimming intervals, high-intensity shorter distances with rest breaks,” Frank said. Swimming is mostly a solo endeavor. If you want to add mental stimulation and social benefits to your water workout, try an aqua aerobics class. You don’t have to be an expert swimmer and there are many options to meet your individual goals. “Swimming allowed me to not only focus on my own goals but also the goals of my teammates. There is nothing better than getting a best time after the countless hours of training you put in,” she said. One of the greatest things about swimming is you can do it at any age, including the very young and old. “Swimming can be challenging as you’re first starting out, but you can see progress with your efficiency and endurance with every workout which makes it very rewarding,” Frank said.
