Get back in the water for an all-body workout
If you’re looking for a way to supercharge your fitness after months of repetitive jogging and living-room workouts, once they’re fully open, it might be time to show your local swimming pool some love.
Swimming is an all-body workout that can leave you not just physically stronger but mentally recharged too; experts say it can soothe stress, boost physical endurance and burn serious calories.
Pools may have been out of bounds for much of the year, but now many are set to open again, it’s the perfect excuse to dig out your goggles and take the plunge. Not convinced yet? Here are just some of the brilliant benefits of swimming...
It’s low-impact on your joints
Experts recommend 150 minutes of moderate exercise per week, and swimming is a great all-rounder with multiple health benefits – no matter your age, physical ability or fitness level.
“It’s particularly helpful if you experience joint pain in your knees,” says Lloydspharmacy pharmacist Anshu Kaura (lloydspharmacy. com). “The water supports your body, meaning there is less impact on the skeletal system, including joints.”
Kaura adds that not only is swimming a great low-impact option, but strengthening your muscles can help reduce the degenerative impact of joint pain in the future.
It’s a whole-body workout
There’s a reason many fit people get out of breath after just a couple of laps in the pool. “It’s basically an all-round form of exercise, which keeps your heart rate up, improves cardiovascular fitness, as well as building endurance and muscle strength,” says Scott Mcdougall, co-founder of The Independent Pharmacy (theindependentpharmacy.co.uk).
Swimming utilises nearly all muscles in the body, including often under-worked areas of your arms. Not only does it engage your legs, it also recruits your core strength, and the lats, deltoids and traps.
“Swimming is unique, as alternating between strokes lets you target muscle groups with your swimming workout,” adds Mcdougall.
There are mental benefits too
We all know exercise-induced endorphins can help blitz away stress, but simply being in the water can have its own restorative benefits.
A recent Yougov poll commissioned by Swim England found almost half a million British adults with mental health problems reduced their visits to their GP or therapist as a result of regular swimming.
When asked about the impact of swimming on their day-to-day life, 43 per cent of regular swimmers in the survey said it makes them feel happier, while 26 per cent feel more motivated to complete tasks, and 15 per cent believe life feels more manageable.
It supports weight management
“Swimming can help you to maintain a healthy weight, or lose weight as part of a wider plan,” says Mcdougall. “In fact, you can expect to burn around 200-400 calories per halfhour of swimming, depending on your speed, stroke and weight.”
Butterfly is probably the hardest stroke to learn, but is said to be highly effective. If you’re new to swimming, it’s a good idea to start off small and build up your swimming levels at a pace that works for you. Even 15-minute sessions of gentle breaststroke can have benefits. If you’re not confident with your stroke, adult swim lessons are available nationwide.
It’s good for all ages
One of the best things about swimming is that anyone can reap the benefits.it is inclusive to all ages and fitness levels, and you don’t have to be an amateur athlete to enjoy it.
“The bottom line is that regular swimming is great for everyone; studies have found it can help you lead a healthier, longer life and reduce your risk of developing many major health conditions, including heart disease, stroke and type 2 diabetes,” says Mcdougall. ■