Swimming is a low-impact form of exercise that can be beneficial to overall health and useful for injury rehabilitation.
Swimming is a way of exercising that is easier on the musculoskeletal system. Being in the water makes the human body more buoyant (it weighs less). Without having to bear all of the weight as on land, the body can work out joints and muscles with less stress on the body. People with arthritis (rheumatoid and osteoarthritis) can particularly benefit, especially if the pool is heated. This exercise is a type of hydrotherapy. Strengthening muscles, getting aerobic exercise for the lungs, and stretching are great outcomes from swimming. This water activity also works out the entire body at the same time, with resistance exercise, leading to muscle toning and even bone strength, particularly for post-menopausal women. This low-impact exercise also improves flexibility in the joint and ligaments. Cardiovascular health can also be improved with this exercise. The heart is not only strengthened, but aerobic exercise, like swimming, can “combat the body’s inflammatory response”. The lungs also improve with aerobic activity, and swimming can help with exercise-induced asthma. Weight and cholesterol controls are other benefits. Heart disease and diabetes risks lower with aerobic exercise, such as swimming. The brain also reaps rewards from this kind of exercise, due to the release of endorphins and the rhythmic breathing involved. Swimming can be a form of meditation.1
In addition to, or to replace swimming, water aerobics is another form of aerobic exercise. It provides resistance training in waist deep water. Water allows for less gravity, and participants can keep their heads out of the water. This is particularly helpful for the elderly and for those who are not strong swimmers. Being in the water also prevents the body from overheating, so exercise sessions can last longer. Most exercises are done vertically, and some involve flotation devices, such as pool noodles. Other names for water aerobics are aquafit, aquatic fitness and waterobics.2
Swimming is not just for fitness; it can be used for injury recovery and rehabilitation. It is helpful for people with back injuries, for example, as it involves stretching, resistance, and it is low-impact (not weight-bearing).3 Even those recovering from spinal surgery may find water exercises helpful during the healing process. At first, the patient may just want to experience being “weightless”. Later, gentle and slow exercises in the water can be added. Eventually, regular sessions of this form of exercise can be used for “life-long maintenance”. It is recommended, for spinal surgery patients, to use only a pool. The ocean and sand can “load the vertebrae excessively”.4
Learn more information about hydrotherapy benefits.