The Benefits of Swimming in Modern Urban Life
Swimming: A simple solution to wellness in urban life
In modern urban life, the number of people who know how to swim is decreasing day by day. However, swimming offers numerous health benefits. If someone swims for just two and a half hours a week, their risk of long-term non-communicable diseases such as diabetes, high blood pressure, and heart disease significantly decreases. Additionally, experts believe that swimming provides a full-body workout, from head to toe.
Today, we will explore:
- The types of swimming and what they are.
- Which swimming styles are most beneficial for exercise?
- What are the benefits of swimming?
- What clothing should be worn while swimming?
- What precautions should be taken while swimming?
But first, let’s take a brief look at the history of swimming.
History of Swimming
Swimming dates back nearly seven thousand years to the Stone Age. References to swimming can be found in various literary works, including the Odyssey, Iliad, Bible, and Epic of Gilgamesh.
In the 1800s, breaststroke swimming became a competitive sport in Europe. Swimming was first included in the modern Olympics in 1896. The International Swimming Federation (FINA) was established in 1908. Today, swimming is one of the most popular sports worldwide.
Types of Swimming:
Swimming can be broadly categorized into five types:
- 1.Freestyle Swimming
- 2.Backstroke
- 3.Breaststroke
- 4.Butterfly Stroke
- 5.Sidestroke
Among these, freestyle, backstroke, and breaststroke are the most beneficial for exercise.
1.Freestyle Swimming
Keep your body parallel to the water’s surface.
- Your head should remain straight above the water.
- Alternately pull your arms forward and push them back along your sides.
- To move forward, kick your legs up and down alternately, keeping your knees slightly bent and your feet straight.
2.Backstroke
Lie on your back in the water.
- Alternately pull your arms from the front to the back.
- Use your legs to push the water backward and propel yourself forward.
3.Breaststroke
Lie face down in the water, keeping your body parallel.
- Keep your legs slightly lower than your head.
- Look forward, with your palms facing downward and the soles of your feet facing upward.
- Push the water aside and move forward.
Benefits of Swimming
1.Low-Impact Exercise
Swimming is one of the best low-impact exercises. Due to water’s buoyancy, you only need to support 10% of your body weight while swimming. Moving in water is easier, and it puts no pressure on bones, joints, or muscles. Thus, swimming carries a lower risk of injury compared to other exercises.
As people age, the risk of injury during exercise increases. Swimming is an excellent solution. Research shows that swimming two miles is more effective than running two miles because water’s density creates more resistance, requiring muscles to work harder.
Swimming is also beneficial for those with knee pain due to osteoporosis or arthritis, as well as for spinal issues. It keeps the body healthy and reduces the risk of injury.
2.Boosts Immunity
The immune system protects the body from diseases. A stronger immune system reduces the risk of illness. Regular exercise, such as swimming, strengthens the immune system. Swimming engages the entire body, keeping it active and boosting immunity.
The World Health Organization (WHO) and the American College of Sports Medicine recommend 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week for adults aged 18–64. Swimming is considered one of the most effective aerobic exercises.
3.Relieves Back Pain
Swimming helps alleviate back pain. It is especially beneficial for people with physical disabilities, as it puts no pressure on the spine. Swimming also helps reduce pain in the legs, hips, and lower back, and is effective against arthritis and osteoporosis.
For conditions like ankylosing spondylitis, swimming is a significant therapeutic intervention. As people age, joint and bone pain often prevents them from exercising, but swimming provides relief and allows for effective exercise.
4.Strengthens Muscles
Swimming is an excellent exercise for building muscle strength. Water offers 44 times more resistance than air, requiring more effort to move forward. Swimming engages almost all joints and muscles, improving muscle strength and flexibility. It is a cost-effective way to build muscle.
A 2014 Australian study found that older people individuals who swim regularly are stronger and maintain better muscle health and balance compared to those who engage in other forms of exercise.
5.Aids Weight Loss
Swimming plays a significant role in physical and mental well-being. It is one of the best aerobic exercises, engaging the entire body. Swimming for 30 minutes burns 367 calories, more than walking, cycling, or running. It helps maintain fitness and reduces the risk of various diseases.
Experts note that 10 minutes of breaststroke burns 60 calories, backstroke burns 80 calories, freestyle burns 100 calories, and butterfly stroke burns 150 calories. Swimming burns more calories than other exercises and helps reduce belly fat.
6. Improves Mental Health
Swimming not only keeps you physically fit but also improves mental health. Studies show that swimming reduces tension, depression, anger, and confusion. It decreases the release of serotonin, a hormone associated with well-being. Swimming is also recommended for mental health conditions like dementia.
Swimming helps repair brain cells damaged by stress or aging. It enhances cognitive function and is beneficial for intellectual growth, both in the classroom and in later life.
7.Boosts Confidence
Swimming reduces stress and increases confidence. A survey of 4,000 swimmers found that 74% reported reduced stress and tension, 68% felt better about themselves, and 70% felt mentally refreshed after swimming. Swimming also increases energy levels.
Australian research shows that young swimmers are more confident than their non-swimming peers. Swimming boosts confidence both in and out of the water.
8.Benefits of Swimming For Better Sleep
Swimming improves sleep quality. Those who swim regularly experience better sleep, and it helps alleviate insomnia. Swimming also reduces snoring and mouth breathing during sleep.
9.Beneficial for Pregnant Mothers
Swimming strengthens abdominal and shoulder muscles, making it an excellent exercise for pregnant mothers. It reduces joint pain and discomfort related to pregnancy. Research from the Melpomene Institute in Minneapolis shows that regular swimming reduces the risk of miscarriage.
Swimming during the second trimester is recommended, as it does not put extra pressure on the abdomen. However, pregnant mothers should consult a doctor before swimming.
10.Helps with Asthma
Swimming is an excellent therapy for asthma patients. The humidity of the water replaces the moisture lost from the body, reducing the risk of asthma attacks. A 2007 study found that asthma patients who swam regularly experienced improved breathing and a 50% reduction in asthma symptoms. Swimming also increases lung capacity and reduces sinus pain.
11.Enhances Physical Fitness
Swimming improves overall physical fitness. It engages every part of the body, promoting growth and flexibility. Regular swimming increases physical agility and strength.
12.Increases Lifespan
Swimming is unparalleled in promoting longevity. Studies show that swimmers have half the risk of premature death compared to sedentary individuals. Regular swimming reduces the risk of sudden death by 50%, increasing lifespan.
13.Lowers Bad Cholesterol
Swimming increases good cholesterol levels and reduces bad cholesterol, lowering the risk of heart disease. It helps the body use fat stores for energy, making it beneficial for those with a family history of heart disease.
14.Improves Lung Function
Swimming enhances lung capacity and respiratory efficiency. It is particularly beneficial for asthma and bronchitis patients. Regular swimming improves heart and lung health, reducing the risk of heart disease.
15.Benefits of Swimming For The Heart
Swimming is an aerobic exercise that improves heart function. Regular swimmers have a lower risk of heart disease. Swimming reduces inflammation in the heart and prevents fat buildup, lowering the risk of heart blockages.
16.Promotes Social Interaction
Swimming is a highly social activity. People of all ages can participate in swimming classes or train together under a coach. Swimming creates a social environment where you can enjoy leisure time while contributing to a healthy lifestyle.
Research shows that exercise and social interaction improve mental health. Participants in such activities are more cheerful and less anxious compared to their peers.
Best Time to Swim
The best time to swim is in the morning. However, during hot weather, evening swims are also suitable. Swimming for 20 minutes to an hour daily is ideal. Avoid heavy meals before swimming; light snacks or coconut water are better options.
Swimwear
Proper swimwear is essential for swimming. Avoid cotton clothing and opt for snug-fitting swimsuits. Avoid loose, lacy, or overly tight clothing. Use specially designed swimwear, goggles to protect your eyes from chlorine, and nose clips and earplugs to prevent water from entering your nose and ears.
Precautions
While swimming offers numerous health benefits, certain precautions are necessary:
- Avoid swimming in intense sunlight.
- Those with pre-existing heart conditions should consult a doctor before swimming.
- Pregnant mothers and individuals with severe asthma should seek medical advice.
Follow lifeguard rules and swim safely. If any issues arise, consult a doctor.
Summary
Swimming plays a significant role in physical and mental well-being. It is one of the best exercises for the entire body. Swimming reduces the risk of future heart disease by 30–40%, improves breathing, and enhances blood circulation, increasing oxygen supply and overall performance. It helps with weight loss, reduces stress, and alleviates depression.
