Swimming for Fitness
Keeping your body fit and healthy is extremely important. A healthy body can allow you to fight disease, prevent aging, and live a long and successful life. You can do a lot of things to remain fit and active. Consuming a healthy and clean diet, exercising, meditation, and sleep are some healthy habits to inculcate.
Exercise is one of the easiest ways to remain active and fit. There are various types of exercises such as yoga, walking, running, jogging, HIIT, aerobics, dance, and swimming. Each type of exercise has its benefits. We have previously discussed the benefits of some exercises like Yoga. Today we are going to share the benefits of swimming. And how swimming for fitness is an amazing way of ensuring you stay healthy, active, and flexible. Swimming is also a great life skill and can make your holidays enjoyable and exciting.
It is also an ideal workout for those who get bored with the gym or basic aerobics. Swimming keeps you moving, lets you have some alone time, and recharge your thoughts. Some use it as a way to cool off during summers. However, swimming may not be the ideal way to lose weight since you feel extremely hungry after swimming.
Many people struggle with running or jogging because of the impact on their muscles and joints. Hence swimming becomes a perfect replacement for those. You can also swim for longer if you ease on the intensity and speed. Swimming pools are available in several gyms, clubs, and community organizations. If you wish to swim for fitness, you can join those and get started. They may charge a membership fee or fee to use the pool depending on their plan. Swimming in lakes, ponds, or oceans is recommended if you have somebody with you as the current may get strong or you may not be able to handle cold water.
Swimming can act as a complete body workout, aerobic, and body strengthening workout. It is effective for pregnant women, people who have arthritis or joint pains, or backache. Warm water can be soothing and calming for your muscles and act as stress relief. Cool or cold water is good during summers and can help you practice regularly. Diabetics can also consider swimming as a form of exercise. It lowers high cholesterol and balances LDL cholesterol.
Start really slow if you haven’t swam before or just getting back to exercise. Stretch for about 5-10 minutes before you swim and swim for 20-30 minutes initially. Then you can move to an hour regularly. Swimming for 3-4 hours a week is enough to maintain a healthy and active lifestyle. Swimming in laps strengthens your core, works your glutes, and tones your arms. Your back muscles will also be used and improved if you swim regularly. For overweight people, the start may be rough but you will get used to the motion and movement. Consult a doctor or physiotherapist before swimming if you have an injury or muscle pain. Swimming too much or in the wrong form can damage your muscle and cause further injury.
If you have just started to swim, you may not be able to swim continuous laps in the pool. You can use a kickboard or a buoy. For a beginner workout, swim one lap (end of the pool and back). Kick one lap using the kick-board. Swim one lap placing a pull buoy between your legs. Repeat for 15 minutes to get a full-body workout. Another style of beginner workout is to swim for 5 minutes taking a break at each end of the pool for 15 seconds. Then kick for 5 minutes using the kick-board. Repeat 3 times to get a cardio workout.
Safety gear such as a swimming cap, good quality, and a durable swimsuit, and swim goggles should be purchased before you start swimming. You can find swimsuits of various materials and sizes. Try them on to see what feels comfortable and is easy to wear. Apply sunscreen and oil before going for a swim. The chlorine in the water may cause skin allergy or tanning so keep that in mind. Remember to discuss any new exercises or routines with an expert before you begin. You can also consult the pool lifeguard if you are a novice or a beginner. They will keep an eye on you and recommend some moderate exercises. There are variations to water exercises such as water aerobics, aqua aerobics, and so on. You can start with them and move on to swimming laps and modulating swimming styles. Swimming for fitness is an excellent way to keep active and moving but you should be safe and cautious. Swimming accidents and injuries are prevalent in pools, lakes, and oceans. Always swim with a partner or ask a lifeguard to watch you if you are concerned.
