5 Science-Backed Benefits Of Swimming

Trying to learn a life skill and squeeze in a workout? Try swimming for health. Read on to find out what science says about the health benefits of swimming.

By Sahajiya Halder
10 Mar 2022

According to recommendations by the World Health Organization, adults aged 18 to 64 should get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity throughout the week. But hitting the gym, especially for an intense workout, might not be everyone's thing, and factors such as injuries, joint health and age can influence the nature of exercise people can undertake. If you're looking for a whole body workout that's low impact and is suitable for all age groups, swimming can be your answer.


From enhanced cardiovascular fitness to improved muscular endurance, swimming exercises can offer many benefits for your health, according to research. It can also improve coordination and flexibility, and can be suitable for individuals of any fitness level. A good way to burn calories while having fun, swimming can also help you and your loved ones unwind and have some quality family time. Whether you are swimming for health or for recreation, here are some benefits you can reap. Always make sure you are following all safety precautions necessary and have adequate knowledge of the skill before going for a swim.


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Benefits of Swimming For Health:

1. Can Improve Blood Pressure

A good example of low-intensity steady-state cardio exercise, swimming can help regulate blood pressure levels. A 2012 study published in The American Journal of Cardiology showed that 12 weeks of swimming training improved blood pressure and vascular function in adults over 50.


2. Can Reduce Stress

A few laps in the pool can be a wonderful way to relax and de-stress. A 2016 study published in the Universal Journal of Educational Research showed that swimming reduced stress levels in 11 to 13 year old students.


3. Can Help Manage Osteoarthritis

A low impact activity, swimming can be a suitable choice for those dealing with joint health issues and injuries, and hydrotherapy is a popular way of pain relief, recovery, and rehabilitation. A 2016 study published in The Journal of Rheumatology presented that swimming improved joint pain and stiffness associated with osteoarthritis.


4. Can Benefit Cognitive Health

Not only are there numerous physical health benefits of swimming, it can also have an effect on your cognitive and mental health. A 2019 study published in Physiological Reports found that twenty minutes of moderate-intensity swimming improved cognitive performance. Swimming, like other forms of exercise, leads to the release of endorphins, boosting mood , and impacts your mental health in a positive way.


5. May Reduce Mortality Risk

With so many benefits for overall health, swimming may contribute to a lower risk of mortality. A 2008 study published in the International Journal of Aquatic Research and Education presented that swimmers showed 53%, 50%, and 49% lower all-cause mortality risk than men who were sedentary, walkers, or runners, respectively.


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