Swimming and water activities, such as water walking and water aerobics, have many physical and mental health benefits for any age and any level of athletic ability. Living in a place with so many beautiful bodies of water makes it easy to enjoy some of those activities while cooling off on a hot summer day. Aside from being fun, this low-to-no cost activity, helps keep your body in shape. Here are some of the main health benefits of water exercise:
» Muscle strength
Unlike many exercises that target one or few muscles in the body, swimming is a complete body workout. It is a great way to strengthen and tone your body. If swimming is not for you, walking or aerobics in the water is also effective.
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» Fat reducer
Weight loss is associated with exercise and burning calories. Exercising in the water burns calories at a high rate. Swimming especially burns more calories in a short amount of time.
» Heart health
Swimming is a great cardiovascular workout and has been proven to aid in reduction of high blood pressure and to strengthen the heart.
» Pain reliever
Those struggling with joint or muscle pain, even serious illness such as osteoarthritis, being in the water allows you to do more with less discomfort. Exercising in the water helps keep joints and ligaments loose and provides increased flexibility in your upper body. For athletes, swimming provides cross-training benefits, such as giving the joints a break from impact-related exercises.
» Mind over body
Mental health seems to be a big topic these days. Swimming, with it’s rhythmic motion, can be extremely good for depression. It stimulates endorphins that can help balance mood and energize you for your day ahead.
If you are lucky enough to belong to a gym, get in that pool. If not, enjoy the summer a little bit more by taking advantage of our beautiful lakes. Don’t be afraid to take a swim lesson if it’s new to you.
Moderate Water Workout
» The warm-up
Swim Approximately 100 yards (length of a football field). Choose your own stroke.
» The workout
Do not set for each distance below. Be sure to alternate your speed between fast and slow. Substitute time for yards if you are unable to judge distance. Example: 5-minute warm-up, 1-minute swim sprints and 30-second swim sprints.
» 4 x 50 yards
» 8 x 25 yards
» 4 x 50 yards
» The cool down
The cool down is an important step in your swim workout. It helps get your breathing and heart rate back to normal. A good way to cool down is to swim 100 to 200 yards at a slower pace. Be sure to stretch and hydrate following your swim workout. N
By Diana Okon
Photography By Joel Riner
As Featured In: Summer/Fall 2018 CDA Edition
