Swimming for health
There is strong evidence that physical inactivity shortens life expectancy and can increase the risk of many non-communicable diseases such as coronary heart disease, type 2 diabetes, and some types of cancer. Exercise has many benefits, both physical and mental, such as preventing and managing the conditions mentioned before. Unfortunately, much of the population is inactive, 1 in 3 (34%) of men and 1 in 2 (42%) of women are insufficiently active enough to maintain good health, and it’s expected that by 2030 the population will be 30% less active. Maintaining our health and preventing disease is essential in ensuring that we age with health, and swimming might just be the ideal way to keep fit.
Swimming is a low-impact aerobic sport, and is particularly beneficial for older adults. Regular aerobic exercise reduces blood pressure, and raises “good” cholesterol HDL levels. It can also help with weight loss, improve flexibility, strength, as well as improving your sleep and boosting your mood. According to the Swim Strong Foundation, swimming for 30 minutes per day can reduce coronary heart disease by 30 to 40 percent in women. A study published in 2020 found that regular aquatic exercise provides similar cardiovascular disease reduction benefits as land-based exercise, such as running, in older adults. Swimming can provide a full-body workout, which helps in weight loss and building muscle. It’s recognised as one of the biggest calorie burners, as it burns as many calories as jogging- with just 30 minutes of breaststroke you can burn up to 300 calories. Additionally, the water provides resistance- as it’s 12 times denser than air-, making aquatic exercises similar in their effects as resistance workouts. That resistance helps with building muscle and strengthening the bones.
Swimming, and other water-based exercises, are also popular for older adults due to the lack of pressure on the joints and harsh impacts on the skeletal system. Unlike other activities, the buoyancy of the water supports the majority of your weight, which is perfect for people who suffer from arthritis or joint pain. It can improve the use of the affected joints without worsening their condition. A study on rheumatoid arthritis found that the individuals that participated in hydrotherapy experienced greater pain relief compared to the land-based groups, due to the warm water loosening stiff joints and muscles. Additionally, the range of motion involved in swimming can improve your flexibility, it lengthens and stretches the muscles as you’re required to stretch and reach through the water. Flexibility decreases with age, therefore it is important to maintain proper range of motion in the joints to prevent serious injury and have a better quality of life.
As swimming is demanding as a sport, and burns a lot of calories, it can help tire you out. Many older adults struggle to sleep 8 hours in a block, and as we age there’s an increase of sleep disorders, such as chronic insomnia. Chronic insomnia is associated with a variety of serious health conditions, such as a heightened risk of depression and anxiety, high blood pressure and heart disease. Regular exercise is a simple and effective strategy to promote relaxation, which in turn helps initiate and maintain sleep. Studies on aerobic exercise and sleep conclude that long-term moderate intensity activity programs are effective tools in improving self-reported sleep quality, mood and quality of life in older adults with insomnia.
Physical inactivity is a major issue. According to the NHS, many adults spend up to 9 hours sitting down. Taking up a new sport, such as swimming, is very important to ensure that we are exercising the recommended amount. Swimming provides a low-impact form of exercise that’s easy on the joints, reduces the risk of cardiovascular diseases and diabetes type 2, is a good way to lose weight and tone the muscles. At FitQuid we aim to motivate the community to participate in physical activities to build a healthy and happy future, living the healthiest lifestyle possible.
