The Benefits of Swimming for Cardio Fitness
, by Sandesh Prasannakumar, 5 min reading time
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, by Sandesh Prasannakumar, 5 min reading time
Though running and walking are the most recommended forms of exercise, they might not be the most effective for better heart health. Even the research world has not fully explored the benefits of swimming for cardio fitness, but some recent findings suggest that swimmers have better cardiovascular health than non-swimmers. It provides your body with an all-over workout, which trains your body to use oxygen more efficiently. You use all your extremities - hands and legs - to strengthen your muscles and increase flexibility.
Swimming provides a robust cardiovascular workout that strengthens the heart muscle, enhancing its ability to pump blood efficiently throughout the body. Through swimming, one is able to control one’s blood pressure, decrease one's heart rate as well as improve the general functioning of the heart. Research has also indicated that swimming lowers the chances of developing heart disease through positively altering blood lipid concentrations.
Aerobic capacity is a key indicator of cardiovascular fitness. Swimming, as a full-body exercise, challenges the heart and lungs to work harder, improving their efficiency. Regular swimming helps increase aerobic capacity, allowing individuals to perform daily activities with greater ease and stamina. Enhanced aerobic capacity also contributes to improved endurance during both swimming and other physical activities.
One of the significant advantages of swimming is its low-impact nature. The buoyancy of the water reduces the strain on joints and minimises the risk of injury compared to high-impact exercises like running. This makes swimming an ideal option for individuals with joint issues, arthritis, or those recovering from injuries. The water’s resistance provides a gentle yet effective workout that can be adapted to various fitness levels.
Swimming's low-impact characteristic also helps reduce the risk of overuse injuries commonly associated with repetitive high-impact activities. By varying strokes and incorporating different swimming styles, individuals can work different muscle groups and avoid excessive stress on any single part of the body. This balanced approach helps prevent injuries and promotes long-term exercise sustainability.
Unlike some cardio exercises that target specific areas of the body, swimming engages multiple muscle groups simultaneously. The different strokes—such as freestyle, breaststroke, backstroke, and butterfly—work the upper body, core, and lower body, providing a comprehensive workout. This full-body engagement not only improves cardiovascular fitness but also enhances muscle strength and endurance.
The constant need to stabilise the body while swimming promotes core strength. The core muscles, including the abdominals, obliques, and lower back, work continuously to maintain proper body position and balance in the water. This strengthens the core, improves posture, and supports overall functional movement. A strong core also helps you to improve your stamina and control your breathing better over time.
Swimming is a highly effective way to burn calories. The resistance of water requires more effort than air, resulting in a higher caloric expenditure during workouts. Depending on the intensity and duration of the swim, individuals can burn a significant number of calories, making swimming an excellent choice for weight management and fat loss. For example, a continuous 30-minute swim can burn upwards of 300-400 calories, depending on the individual’s weight and swimming style.
Regular swimming can also contribute to a sustained increase in metabolic rate. Engaging in consistent cardiovascular exercise like swimming helps build lean muscle mass, which in turn increases the body’s resting metabolic rate. This means that the body continues to burn calories at a higher rate even after the workout is completed, supporting long-term weight management and fitness goals.
Swimming has been shown to have a positive impact on mental health by reducing stress levels. The rhythmic nature of swimming, combined with the soothing effect of water, can induce a meditative state, helping to alleviate anxiety and improve mood. The endorphin release from physical activity also contributes to feelings of well-being and relaxation.
Regular cardiovascular exercise, including swimming, has been linked to improved sleep quality. Engaging in swimming can help regulate sleep patterns and promote deeper, more restorative sleep. For individuals struggling with insomnia or sleep disturbances, incorporating swimming into their routine may provide significant benefits in achieving better sleep.
Out of an array of exercise regimes, benefits of swimming for cardio fitness is the most unexplored of all. It is safe and provides all-round work-out to your body without having to target specific muscles or parts of the body. It is for this reason that swimming is a more comprehensive solution for those who have a risk of heart ailments. It generates the need for more oxygen in our body, making our heart pump more efficiently, without the risk of severe injury or strain. The water acts as a natural cushion and the movement resistance felt by our body also improves joint mobility and flexibility.
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Try to restrict your swimming sessions to summer and spring seasons. You can also look for any heated pools during the winter, if you wish to continue with your exercise regime.
If you are a trained swimmer, you can spend 30 hours a week. For beginners and people with underlying cardiovascular problems can take it slow and spend about 10-15 hours a week and build up on that.
Swimming or any other form of exercise is a precautionary step you can take up to prevent further damage to your heart; however for any heart-related medical issues, please see your physician.