Swimming, often considered one of the most comprehensive workouts, is an excellent way to increase cardio-vasuclar health and build muscle strength, as well as provide stress relief. Whether you’re a seasoned swimmer or dipping your toes into the water for the first time, let’s dive in to take a deeper look at the benefits of a regular swim program, along with tips on how to get started. 

Swimming is Efficient

Swimming engages all of the major muscle groups in your arms, legs, and core, making it an efficient, full-body exercise. Because the water provides resistance, swimming is considered a strength training exercise as well as an aerobic exercise. Each of the basic swim strokes has its own advantages. The front crawl, or freestyle, is the fastest and most efficient stroke, while the butterfly stroke burns the most calories. The breaststroke and backstroke are considered “rest” strokes and are a great option to continue momentum during recovery periods. 

Swimming is Low-Impact 

Swimming is a low-impact exercise for people of all ages, regardless of fitness level or body type. It is well-suited for people with medical conditions like arthritis, osteoporosis, and even injury. While other exercises like running or walking can add stress to knees, hips and other joints, swimming provides enough resistance for a vigorous workout with a lower chance of injury. Swimmers can effectively target or avoid specific groups of muscles by using hand-held paddles, kickboards, or noodles. 

Swimming Relieves Stress

Like other forms of aerobic activity, swimming releases endorphins in the brain that reduce stress, neutralize pain, and improve mood. Over time, regular exercise may help improve anxiety and depression. A 2016 meta-analysis of data from 23 controlled medical trials concluded that exercise was comparable to both antidepressants and psychotherapy in the treatment of depression.

Getting started

Not everyone can jump into the pool and swim a mile. Like any other form of exercise, you should build up endurance and distance gradually. Start with a comfortable number of laps and increase by two laps daily, with the goal of eventually reaching one mile. One mile of swimming is 66 laps in a 25-meter pool. While the fastest mile swim recorded was just more than 14 minutes, a beginner can expect to complete the distance in around 45 minutes.

Before jumping into the deep end, always make safety a priority. Go in with a plan that is within your capabilities, and start any workout with adequate stretching. Speak with your physician before starting a swim program.