This makes swimming the ideal exercise for people with osteoarthritis, for whom weight-bearing exercises can be unbearably painful. According to Tanaka’s research of people with the condition, swimming reduces arterial stiffness, a risk factor for heart problems. More of his research has linked swimming training to lower blood pressure in people with hypertension.
Any kind of aerobic exercise, you know, the kind that makes your heart pump harder, increases your heart health over time, and pool-based workouts are no exception. In fact, women who swam for an hour three times a week for 12 weeks lowered both their total cholesterol and triglycerides, according to an October 2015 study in the Journal of Exercise Rehabilitation. And in an April 2012 study in the American Journal of Cardiology, swimming lowered blood pressure in adults 50 years and older who were previously sedentary.
The freshness and buoyancy of the water are also appealing to people who are overweight or obese, for whom aerobic exercise such as running can be too hot or uncomfortable, Tanaka says. Research shows that regular aerobic exercises like swimming can even help you sleep better. In one study, older adults with chronic insomnia who engaged in moderate aerobic exercise four times a week for 16 weeks saw greater improvements in sleep quality, mood and quality of life than a control group. As an added bonus, swimmers also saw increased muscle strength at the end of the study.
While going on a cardio workout, swimming burns about 500 calories for an hour, depending on your speed, current body weight, and sex. There are also other metabolic changes that occur when you swim regularly. Intermittent, high-intensity swimming three times a week helped balance blood glucose and increase insulin sensitivity in a study in middle-aged women with mild hypertension. As mentioned, swimming is a great cardiovascular exercise, so it’s no wonder the sport is great for the heart and lungs. A 2013 study in Evidence-Based Child Health of children with asthma found that regular swimming increased cardiopulmonary fitness and lung function.
There is no secret pill to live longer, but the pool is like the fountain of youth. Regular swimming can slow the effects of aging by lowering blood pressure, increasing muscle mass, improving oxygen and blood flow to the brain, and increasing cardiovascular health. Seniors who suffer from joint pains can go to the pool to increase flexibility and reduce joint inflammation. One study found that people with a regular swimming routine lost weight and had decreased carotid arterial stiffness, lower blood pressure and increased blood flow to the brain. Swimming can slow the effects of aging by lowering blood pressure, increasing muscle mass, improving oxygen and blood flow to the brain, and increasing cardiovascular health.
The buoyancy of the water provides a low-impact swimming workout that is gentle on the joints and has a reduced risk of injury. Swimming can be a great physical activity for all ages and fitness levels. swimming build muscle It covers the whole body and you can customize it to provide a good workout for those with special needs. It allows for longer training sessions because it relieves pressure on the joints.