Swimming is a popular summer activity as well as a sport and form of exercise that most people can participate in regardless of age. But is swimming a good workout?
If you’re considering taking up swimming, make an appointment with your primary care provider to evaluate if you can safely begin a new exercise routine.
What are the health benefits of swimming?
Swimming is a full-body, aerobic workout that improves overall health while building strength and endurance. The stress on the joints is minimal during swimming, while the resistance of the water provides cardiovascular benefits that can prevent heart disease and other conditions.
Although there are different types of swimming strokes, most people can master at least one and still get a full-body workout. Some people even find swimming a stress reliever and an activity that helps improve their mental health.
Swimming is a low-impact workout, making it safe enough to do daily. Working out in the water may make it easier to stick to swimming than other types of exercise that feel more challenging because they make you hot and sweaty.
Who is swimming a good workout for?
Swimming burns a lot of calories, which makes it a smart choice for those aiming to lose weight. You burn significantly more calories swimming than you do with other forms of aerobic exercise.
While some who are overweight might struggle with other forms of exercise, swimming and aquatic exercise tend to be easier to perform, even though they challenge the body. And since swimming helps build muscle, you will burn more calories even when at rest.
Additionally, people with joint pain or arthritis will benefit from swimming’s low impact. Spending time in the swimming pool offsets some of your body weight, taking the strain off some of your joints. However, depending on which joints are in pain
How do I start a swimming exercise routine?
Before starting any new exercise routine, be sure to consult with your primary care provider. They will know your health history and can tell you if swimming is safe for you.
Tips for starting a swimming routine:
- Always swim where there is a lifeguard present
- Ensure the pool is well-maintained with chemicals at the proper levels. If swimming in a lake or ocean, it is important to note that this is more difficult and requires strong skills. Lakes and oceans are not the best option for beginners.
- Begin swimming with shorter workouts. Aim for 15 to 20 minutes – swimming is more taxing than it may seem.
- Start with a warm up. Try warming up at a slower pace for four to six laps, depending on the length of the pool.
- Pick up to a more moderate pace and aim for six to 10 laps. Try to increase your speed for four more laps. You can mix in using a kickboard for laps as you build up your stamina.
- If you feel cramps or lightheaded at any time, get out of the pool and take some deep breaths while sitting at the side.
- Work up to adding in more laps at different exertion levels. Don’t add too much too quickly.
How we can help
Is swimming a good workout? Yes, but it doesn’t come without the risk of injury. If you notice new pain or another issue developing after starting a swimming routine, make an appointment with your primary care provider. Depending on the issue, they may refer you to an orthopedic specialist.
Learn more about the primary care and orthopedic and sports medicine services we offer at Mercy Health.
