Swimming is often considered when exploring options for weight
loss. As a form of exercise, swimming allows you to work a number of parts of
your body and provides gentle resistance necessary to burn fat and develop
muscles. There are a number of benefits to using swimming as a means of losing
weight, especially when paired with a health-conscious diet that provides
balanced nutrition with a reduced caloric intake.
Calorie Burning
According
to the Mayo Clinic, swimming laps burns approximately 423 calories per hour if
done by an individual who weighs 160 lbs.; this increases to 528 calories per
hour for an individual weighing 200 lbs. and 632 calories per hour for an
individual weighing 240 lbs. This can be compared to other popular forms of
exercise such as power walking which burns 314, 391 and 469 calories for those
same weight levels, and low-impact aerobics which burns 365, 455 and 545
calories for the same levels. Although exercises such as running (606, 755 and
905 calories) and jumping rope (861, 1074 and 1286 calories) burn calories at a
faster rate, these exercises are typically higher impact and require more endurance
to perform over an extended period of time.
Cardiovascular Health
Swimming
is an aerobic exercise, meaning that it increases the heart rate and promotes
an increase in heart and blood vessel health. Because the heart is being worked
in addition to other muscles, additional calories are burned and weight loss
may occur faster than with forms of exercise that focus primarily on specific
muscle groups. This can also bring with it the added benefits of reduced blood
pressure and a reduced chance of heart attack or other cardiovascular health
problems.
Total-Body Exercise
Swimming
promotes the development of lean muscle mass through the added resistance
provided by the water; depending on the type of water that you swim in, it may
provide 12 to 14 percent more resistance to your muscles than exercising in
open air. This lean muscle mass isn't focused on any specific part of the body,
providing you with a more well-rounded form of muscle development than some
other forms of exercise. The total-body development of lean muscle improves
your overall body composition, and the increased metabolic activity of lean
muscle results in you burning more calories at rest as well.
Low-Impact Weight Loss
The
Centers for Disease Control and Prevention (CDC) recommend swimming as a form
of low-impact exercise, especially for individuals who are overweight,
suffering from bone density loss or are otherwise unable to participate in
higher impact forms of exercise. The buoyancy of water can reduce the effective
weight of the body by up to 90 percent, reducing the strain in ankles, knees
and other joints that might experience pain or other problems during land-based
exercises. This allows individuals to exercise more freely and enjoy a larger
range of motion while in the water, reducing or eliminating the pain or
instability that might otherwise prevent them from exercising.
Mental Health Benefits
Studies
referenced by the CDC show that swimming improves the mood of both men and
women, and exercises performed in warm water have been shown to decrease the
symptoms of depression as well. Fibromyalgia sufferers have reported decreased
anxiety while undergoing water-based exercise routines. Swimming is also
beneficial to the development of family bonds in families where one or more
children suffers from a developmental disorder as it allows all members of the
family to engage in an enjoyable activity together.
Chronic Diseases and Disabilities
In
addition to reducing the chances of heart attack and other cardiovascular
disorders, swimming can have a positive effect on other chronic diseases,
reports the CDC. Swimming regularly can reduce complications associated with
diabetes and increase the overall health of the diabetic individual. Sufferers
of rheumatoid arthritis have reported more health improvements during
water-based therapy including swimming than with other forms of therapy, and
individuals suffering from osteoarthritis report a reduction of pain and a
greater ability to use affected joints when swimming regularly.
Swimming and Pregnancy
Unlike
some other forms of exercise, swimming is considered safe for expectant mothers
because it is a low-impact activity. The buoyancy of the water reduces stress
on the mother's joints and helps to support the weight of the developing fetus,
making it an exercise that can be performed late into pregnancy. Women
suffering from extreme mood swings and depression during pregnancy may
experience more mental stability and improved moods. Care should be taken to
avoid heated pools, hot tubs or saunas, however, as extreme heat can have a
negative effect on fetal development. Women without much swimming experience
should perform basic stretches before swimming to avoid injury.
Establishing a Swimming Routine
Before
beginning any new exercise routine or diet plan, consult your doctor to receive
his recommendations. This will not only give you a professional opinion to base
your exercise routine on but will also provide you with a starting weight and
body mass index that you can use to track your progress. Your doctor will
likely help you develop a swimming routine that fits your current state of
health and exercise needs. The CDC recommends that individuals swimming for
exercise swim for two and a half hours per week to attain health benefits, so
your swimming time should be scheduled in such a way that you can meet or
exceed this recommendation. If you are new to swimming, work up to that two and
a half hours per week in small increments of time every day or every other day
to avoid exhaustion, muscle cramps or other problems that can be dangerous in
the water.
