Most people know swimming is good exercise, but the extent of the benefits can still be surprising. No matter what your fitness level, swimming offers potential health benefits. And living in Florida where we’re surrounded by water – in natural settings and luxurious pools – the opportunity to learn to swim or improve your swimming couldn’t be easier.
Megan Cirillo, a WSI-certified swim coach, says, “When most people think of swimming lessons, they think of safety. And yes, safety [from drowning] is a major benefit but it’s also great exercise for people of all ages.
“It uses nearly every muscle in your body from head to toe.”
An hour of swimming burns almost as many calories as running the same period of time, without all the impact on your bones and joints, and just about anyone can learn to do it.
Cleveland Clinic outlines some of the benefits of swimming:
Easy on your joints – exercising in water adds resistance, reducing the impact of your body weight on your joints. Notes Cirillo, “Not only are you burning calories when you swim but you’re also building stability and strength. Water creates more resistance on the body than air does.
“It keeps your body buoyant so there is less stress on your joints, but more work on your muscles.
That’s why it is encouraged for people who have arthritis or joint issues.”
Those who are obese or pregnant also benefit from this lessened stress on the joints. Those with a disability that impacts mobility, such as muscular dystrophy, cerebral palsy or multiple sclerosis, often find water exercises can help reduce pain and spasticity.
Keeps your heart strong – Cirillo explains that swimming helps lower blood pressure, increasing “good” HDL cholesterol and reducing inflammation in the body.
Cleveland Clinic notes that a major study commissioned by Swim England found that swimmers have a 41 percent lower risk of death due to heart disease or stroke than non-swimmers plus a 28 percent lower risk of early death overall.
Strengthens your lungs – Swimming has been found to improve lung strength and capacity because it makes your body use oxygen more efficiently. Check with your medical provider before taking up swimming if you’ve been diagnosed with any lung disease.
Builds muscle – the built-in resistance that water provides helps build muscles and makes you stronger.
Supports healthy aging – swimming is a great exercise choice to help you maintain your health as the years add up. The lack of impact on muscles and joints is especially important to an aging body. Swimming helps flexibility by engaging the whole body, allowing muscles that aren’t usually used to contract and stretch. It is a balance-intensive sport since the water forces you to create your own sense of balance and in doing so, improves your balance in and out of the water.
Helps your mental health and sleep – “With a great work out comes great sleep,” says Cirillo.
“Swimming has been proven to help with sleep and stress, as well.”
As with any form of exercise, endorphins are released when you swim, bringing about a sense of happiness, positivity and well-being. Research has also proven that regularly getting those feel-good hormones flowing by exercising has deep mental health benefits and helps your body respond better to stress in general.
As for improved sleep, studies have found that any aerobic exercise helps reset your body’s internal clock and restores your natural circadian rhythm, helping you to get better sleep.
Cirillo says swimming is a good place to start if you’re new to working out.
“It’s a great exercise for everyone because there is really no one who can’t learn how to swim. As with every exercise, there’s technique to learn which will, in turn, make learning to swim easier,” she says.
“For instance, each stroke has different benefits and can result in incredible muscle tone and definition.
“The many benefits of swimming make it a great lifelong sport to learn. I recommend calling a local pool or swimming teacher and scheduling a few lessons to get to know the basics.
“Start slowly with swimming workouts two to three times a week and gradually increase the intensity, time, and distance as you get stronger.”
Megan Cirillo is a WSI-certified swim instructor who has been teaching swimming for 18 years. She taught the Swim America program at St. Edward’s School in Vero Beach and is currently teaching swimming at Vero Fitness. She owns Mrs. Megan’s Swim Lessons in Vero Beach, where she gives private lessons to people of all ages, starting at age 6 months. She can be reached at 772-321-5400.