The benefits of swimming are not only obtained by athletes or professional swimmers. All age groups can benefit from this one sport, especially if done regularly.
Swimming can build body strength. Because, to move in water, a person needs stronger energy. Furthermore, swimming is a physical exercise that will train all major muscle groups, from the shoulders, back, pelvis, buttocks, to the legs.
Benefits of Swimming Regularly
Swimming can increase stamina because it is associated with endurance of the respiratory system, cardiovascular, and increased muscle mass. In detail, the benefits of swimming that you can get from doing it regularly, namely:
Increase the resilience of the respiratory and cardiovascular systems
Build muscle mass
Make the body relax
A study concluded, in exercises that are routinely carried out for 12 weeks, oxygen consumption rose to 10 percent of middle-aged male and female participants. In addition, the impact of an increase in the amount of blood pumped each time the heart beats reaches 18 percent, which means an increase in heart strength.
The benefits of swimming can also be seen in the increased triceps muscle mass (back side of the upper arm), up to 25 percent in a group of men in a study. The results were obtained after swimming for 8 weeks.
About 500-650 calories will be burned while you swim for 1 hour, depending on how efficiently the activity is carried out.
Swimming can be a means for the body to get relaxation. In addition, this physical exercise is said to make a person’s feelings calmer. As claimed in a study, swimming can clear the mind, encourage positive thinking, and self-confidence.
Can Prevent Various Diseases
Swimming does not only make the body fit and healthy. Doing this exercise regularly can prevent several diseases, such as stroke, type 2 diabetes, and heart disease.
Swimming is also the best sporting choice for people with certain diseases, such as those with hernia nucleus pulposus, arthritis (arthritis), even as an exercise for post-stroke recovery. Based on studies, swimming regularly can also increase life expectancy. Do swimming regularly 3-5 times a week, each for 30 minutes.
Swim for everyone, both men and women, both children and adults. So, do not hesitate, invite the whole family to swim together. Teach your little one to swim to make him accustomed to doing this sport and move actively in the pool early on.
How to make swimming as a routine exercise
There are a few tips you can do before deciding to swim and make swimming a regular exercise, namely:
- If you think swimming may be dangerous because you have an illness, consult your doctor first.
- When you start swimming in a swimming pool, check the depth and choose the water depth that is most appropriate.
- Choose a swimming pool that is safe and comfortable. Do not forget to think about the distance between the pool and the house so you are not lazy to swim regularly.
- You can take swimming classes provided at the swimming pool. There is a swimming pool that provides programs for beginners. This might be suitable for you who are just starting to learn to swim.
- Take time every week to swim regularly. You can choose and determine the most appropriate time for you, for example morning or evening.
- Wear swimwear that is comfortable and fits your body.
- If necessary, wear glasses to prevent pain in the eyes due to swimming pool water containing chlorine.
Tips Before and After Swimming
For beginners, swimming should be done slowly. The initial lesson that needs to be understood is the rhythm of movement and breathing. The recommended time for beginners is to do a swimming session of about 10 minutes. Then start extending the training time to 30 minutes. Do it regularly 3-5 times per week.
If you don’t feel comfortable putting your face in the water, then as a beginner, you can first practice by immersing yourself in the neck or walking in the shallower depths of the pool. It is considered far better to get used to before actually swimming, compared to swimming directly with improper technique.
Also keep in mind is to always start the swimming training session with a warm up and end with a cool down.
The benefits of swimming will be felt if done routinely. Schedule specifically. If you have started to take a schedule for practice, motivate yourself to continue to practice. If you start to feel bored, try swimming with friends or family, so you get back in good spirits.