Christopher Jalomo
PE-12 | M-TH
Benefits of Swimming
Swimming is an excellent cardiovascular exercise that can provide a full body workout
while having light impact on the joints. Swimming is suitable for all ages, gender, and body
types because of the low impact on bones and muscles making it safe and an effective type of
exercise. Swimming has various benefits beyond cardiovascular health that include supporting a
healthy mental health, builds muscle, helps manage weight loss, easy on joints, and improve
sleeps. Swimming is the fourth most popular recreational activity in the country having more
than 300 million Americans doing recreational swimming a year. It is a great way to connect
and engage and build relationship with others in their communities.
Swimming has been shown to help keep the heart function at peak by improving
cholesterol levels, reducing blood pressure, and lowering the risk of developing heart disease. A
study conducted by Swim England discovered that swimmers have “ a 41% lower risk of death
due to heart disease or stroke than non-swimmers”. Swimming is a very low impact exercise
that can be done at low or high intensity providing equal benefits. Swimming raises an
individual’s heart rate and reduces blood pressure effectively. This impacts the relationship
between the cardiovascular and respiratory system working together to meet each other’s
demands while swimming. Swimming increase lung capacity and strengthens the muscle in the
cardiac region improving overall cardiac health.
In addition, swimming can help an individual’s mental health by helping swimmers block
off things outside of swimming while exercising allowing individuals to destress as a way of
meditation. The resistance from the water while swimming allows the body to build muscle a
lot faster than similar exercises like running. To be able to move forward while swimming
requires the use of many large muscle groups such as the latissimus dorsi and deltoids. This also
includes core muscles such as arm, chest, neck and so many more. Swimming also allows
individuals to improve their range of motion while improving posture helping individuals with
multiple sclerosis and arthritis.
Furthermore, like running and biking, swimming burns a significant number of calories
helping manage weight. The butterfly stroke burns the most calories however, the freestyle
stroke is a better option for beginners that still burns a good number of calories. Swimming also
positively affects the brain. Research shows that moving through water increases the blood
flow to the brain which then releases serotonin and dopamine hormones. It is also shown that
swimming helps improve mental health reducing anxiety and depression.
Swimming is a highly accessible exercise that can be done by everyone include young
children and older adults. The density of water provides an extra layer of protection for young
children and older adults from falling compared to other forms of exercise such as walking or
running. Swimming is also accessible to individuals who may be overweight and find difficulty in
engaging in other forms of exercise.
Swimming is a physically demanding exercise that it is important to incorporate rest
days through one’s exercise schedule to allow for the body to repair and rest. Swimming
benefits are most experiences when done consistent and long-term. Swimming is more than a
typical exercise, it is an enjoyable exercise that has the benefits of improving ones mental
health, physical health and quality of life.
References:
1. Cleveland Clinic: Just Keep Swimming: ( Health Benefits of water workouts
https://health.clevelandclinic.org/swimming-joint-friendly-and-good-for-the-heart
2. National geographic – Swimming just might be the best exercise out there. Here’
https://enews.wvu.edu/files/d/7bc14855-1acc-489e-ab70-b3fda8bda2f1/swimming-
just-might-be-the-best-exercise-out-there-here-s-why.pdf
