Swimming is probably the last thing you think of for exercise. You loved the pool as a child and then got out of the habit as you aged, maybe because of hair, or maybe because you need to brush up on your stroke game. But it’s time to get wet again. Whether you are recovering from an injury, suffering from arthritis, or perfectly healthy and looking to stay that way, the pool can be perfect for building or maintaining a healthy body. Here’s why you need to get off dry land for your next workout.
The Ultimate In Low Impact Exercise
Swimming is low impact, but still effective, exercise. In the pool, your body is supporting 50-75 percent of its body weight, which means much less pressure on your joints and muscles. That doesn’t make swimming “easy” by any means.
Instead, while you perform resistance moves, swim laps, or other cardio in the pool, you get all the strength and cardio benefits without the muscle and joint pain. If you have an injury or a chronic condition with movement like arthritis, swimming can provide relief and still work you out.
Boost Your Heart Without the Track
It doesn’t take much time or any skillful strokes to get a heart-pumping workout in the pool. Because your entire body is working to keep you afloat or help you move through the water, your heart has to work overtime to pump blood to all your muscles.
If you do swim some laps, or attend a pool workout class (keep reading for more on these), you’ll get even more of the heart-healthy benefits. Studies have shown that people who swim had lower blood pressure, lower cholesterol and higher energy when compared to runners.
Swim Yourself Skinny In Less Time
If you spend about an hour swimming laps at a moderate pace, you’ll burn more calories than you might running at a similar pace. Researchers have added up that an hour of swimming can melt off up to 1500 calories.
It’s no wonder that the number is so high, since pretty much every single muscle in your body is being used with every stroke through the water. So if you’re pressed for time, that time may be better spent in the water.
RELATED: 3 Good Reasons To Go Swimming? Heart Disease, Diabetes, & Obesity
Swim On the Low (Or Even for Free)
Swimming does have one disadvantage to walking and running: you have to find a pool (or body of water) to do it, and pool memberships can be pricey. Fortunately, your city may have already solved this problem for you.
Many cities have recreation centers that offer public access to indoor and outdoor pools, along with free or very affordable swimming classes. Classes in most cities range from brand-new swimmers (kids and adults) to experienced swimmers looking to perfect their stroke. Take a look at your local Parks and Recreation website for information on where to find a free pool in your neighborhood.
Get Your Sweat On In New Aqua Fitness Classes
Water workouts have come a long way, and they are in no way a seniors-only event.
You can build some serious strength with water weights, which feel like nothing until you have to push and pull those weights through the water.
Or you can drop the weights and move your hips in an aqua Zumba class.
Keeping up with those Soca beats is that much harder when you try to make moves in the water, so you’ll boost muscle tone and get a cardio workout at the same time.
You can even toss your bike into the pool (not literally) in aqua spin classes, which are popping up in DC and New York studios and even in certain YMCA locations.
Your legs might hate you at first but aqua spin creates extra resistance from the water while working your whole body to stay balanced in the pool.
A lot of these classes are being offered at recreation center pools, your local YMCA, or at your home gym, so grab your swim cap and get a move on!