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Swimming is beneficial for both physical and mental health

Swimming has positive benefits for health. Swimming is an inexpensive and fun sport. Swimming also has many benefits for health, especially if done regularly.

The benefits of swimming are not only obtained by professional athletes or swimmers. All age groups can benefit from this one exercise, especially if done regularly.

Swimming is beneficial for both physical and mental health

Swimming can build body strength. Because, to move in the water, a person needs a stronger force.

Furthermore, swimming is a physical exercise that will work out all the major muscle groups, from the shoulders, back, hips, glutes to the legs. This sport also has many benefits for pregnant women.

Various Benefits of Swimming for Health

Swimming can increase stamina because it is associated with the resilience of the respiratory, cardiovascular systems, and increased muscle mass.

In detail, the benefits of swimming that you can get from doing it regularly are:

1. Increase the resilience of the respiratory and cardiovascular systems

As a cardio exercise, the benefits of swimming for the body can be obtained because swimming can strengthen the heart and lung muscles.

And nourish the respiratory system. Therefore, swimming is the right choice of routine exercise.

In exercises carried out routinely for 12 weeks, oxygen consumption increases by 10 percent.

In addition, the impact of increasing the amount of blood pumped each time the heart beat was up to 18 percent, which means an increase in heart strength.

2. Build muscle mass

When swimming, we will use almost all the main muscles of the body. Starting from the arms, legs, to the stomach.

Swimming will make all the muscles in your body move. In English, this is called a full body workout.

You don't have to use a heavy force like a butterfly to move the whole body. Even with the relaxed breaststroke, you are still engaging all the muscles in your body.

The benefits of swimming can also be seen in the increase in tricep muscle mass (back side of the upper arm). The results were obtained after doing a swimming program for 8 weeks.

3. Burn calories

By swimming casually, you will burn more than 200 calories in just half an hour.

The number of body calories burned through swimming depends on each person's body weight. Duration, frequency, intensity, and type of swimming movements performed.

For example, a 83 kg person who swims for 30 minutes is said to be able to burn up to 226 kilos of calories. Amazing, right? The number of calories burned is more than walking in the same time, which is half an hour.

About 500-650 calories will be burned when you swim for 1 hour, depending on how efficiently the activity is carried out.

If you swim regularly, you will feel more energized. This happens because your body's metabolic system increases. That is, the body becomes more leverage in using carbohydrates or fat as an energy source.

This will certainly make you more excited about the day.

4. Make the body relax

When you can't stand traffic and city pollution or your work life is tough, you need time to calm your mind. Swimming can clear your mind, encourage positive thinking and self-confidence.

Swimming can be a means for the body to get relaxation. In addition, this physical exercise is said to make someone feel calmer.

5. Swimming to reduce stress

Swimming can relax the body. With this, feelings of anxiety and stress can be reduced.

During swimming, we can also take our minds off the problem at hand.

Swimming regularly can reduce stress levels, reduce depression. Swim lightly and relax to get it.

6. Helps over-come-sleep problems

People who often experience sleep disorders, insomnia, can feel the benefits of swimming for the body if you do it regularly.

Swimming is said to improve the quality of their sleep, thus improving your sleep patterns.

7. Improve mood

When we exercise, the body releases endorphins which increase mood. Including when we swim.

8. For those of you who are lazy to sweat, swimming is the right choice

If you are someone who is lazy to exercise because you don't want to sweat, then swimming will be a very appropriate and refreshing choice.

Swimming will not cause you to sweat because the water will continue to cool your body temperature.

9. Keeping the risk of disease by swimming

It's not just the lungs that are getting stronger. As a cardio exercise, swimming can also strengthen heart function.

Your heart rate will increase when swimming, especially when you do a heavy force such as the butterfly stroke.

Cardio types of exercise such as swimming can keep you from the risk of heart disease, stroke to diabetes (diabetes).

10. Helping injury recovery

Water is able to support your body up to 90 percent, so your body feels much lighter when in the water.

When swimming, water will help support the weight of the body. With this, the joints and bones will not be overworked.

For example, for people who suffer from arthritis or sprains.

Swimming is one of the best sports options that do not overload sore joints or injured muscles and ligaments.

Your joints will not hurt because they are supporting the body's weight. When you have a knee injury. You can still actively exercise by swimming lightly. There is no reason not to be active.

Swimming can even help your injury recovery process. If the pool water is warm. Then your muscles and joints will have a good effect. This is especially so when you are recovering from an injury.

11. Keeping pregnancy healthy

For those of you who are pregnant, the buoyancy will temporarily free your joints from heavy loads.

You can still swim, unless there are certain problems.

Increasing body weight during pregnancy often makes pregnant women often feel aches and pains in the muscles and joints.

Never mind walking, even sleep feels difficult.

To reduce these complaints, swimming can be a good choice so that pregnant women stay healthy.

If the breaststroke makes your pelvic area uncomfortable, use another style.

12. Good for sufferers of joint pain (arthritis)

For those of you who have arthritis or inflammation of the joints. Swimming will be great for keeping you exercised.

Other aerobic exercises such as running and jumping may make your joints ache. For those of you with back pain, water sports are the best.

Swimming is the safest exercise and can effectively relieve chronic low-back pain. Even as an exercise for post-stroke recovery.

Based on studies, swimming regularly can also increase life expectancy.

Do swimming regularly 3-5 times a week, each for 30 minutes.

13. Controlling blood sugar levels

For those of you who have diabetes, swimming is good for burning calories. Reduce weight and keep blood sugar levels under control.

Swimming can lower blood pressure and help in controlling blood sugar levels. Even people who swim regularly are said to have a life expectancy of up to 50% higher when compared to those who rarely move.

In fact, according to Berkeley Wellness from the University of California, swimming can increase insulin sensitivity.

14. Maintain a balance of cholesterol levels

If your cholesterol is high, swimming can also reduce bad cholesterol (LDL) and increase good cholesterol (HDL).

However, if you have heart disease, hypertension, or other serious diseases, you need to consult your doctor first.

15. Swimming is good for all people

Regardless of our age, there is no age limit for learning to swim. So, you don't need to worry if you just start learning to swim when you are not young anymore.

Both men and women, both children and adults. So, don't hesitate, invite the whole family to swim together.

Also teach your child to swim to make him accustomed to doing this sport and moving actively in the pool from an early age.

16. Can be done by people with disabilities

People with disabilities do not have as many sports choices as normal people. Swimming is a good type of sport for people with disabilities to do.

Apart from training muscles, swimming is also said to increase self-confidence. As well as improving social skills for people with disabilities.

17. Affordable exercise

You don't have to have a swimming pool at home to get the benefits of swimming for the body.

Lots of public swimming pool facilities that can be your choice.

Entrance fees for swimming pools that are open to the public are usually relatively inexpensive. So, we don't need to spend too much.

What needs to be considered when swimming in public pools is cleanliness and safety.

Just in case, you can wear flip-flops when walking by the pool or in the available public bathrooms. This step will prevent the transmission of skin diseases that may nest there.

How to Make Swimming Routine and Motivate for Swimming. There are several tips that you can do before deciding to swim and make swimming a routine exercise, is:

1. Make swimming a habit. Take time to swim

For example on the weekend or after work. Make notes or a planner on your phone to remind you of a swimming schedule.

2. Consult with your doctor first.

If you think that swimming might be dangerous because you have an illness.

3. When going to swim in the pool, check the depth and choose the most suitable water depth.

4. Choose a swimming pool that is safe and comfortable.

Don't forget to think about the distance between the swimming pool and the house so that you are not lazy to swim regularly.

5. You can take swimming training classes provided at the swimming area.

There is a swimming area that provides programs for beginners. This may be suitable for those of you who are just starting to learn to swim.


6. Join a swim club. By joining the swimming club, you will make many new friends

Improve the ability to swim, and stay motivated to exercise regularly.

7. Swim together.

If you have a family, you can invite your partner and children to swim together.

Swimming can be a choice of fun activities to do with the family.

8. For those who are single.

You can invite close friends to swim together.

You can encourage each other to keep up with a swimming routine.

9. Take time each week to swim regularly

You can choose and determine the most appropriate time for you

For example, morning or evening.

Wear swimwear that is comfortable and fits your body.

10. If necessary, wear glasses to prevent sore eyes from swimming pool water that contains chlorine.

Tips Before and After Swimming For beginners

1. Sports swimming should be done slowly.

2. The first lesson that needs to be understood is the rhythm of movement and breathing.

3. The recommended time for beginners is to do a swimming session of about 10 minutes.

Then start extending the exercise time to 30 minutes. Do it regularly 3-5 times per week.

4. If you don't feel comfortable putting your face in the water yet.

So as a beginner, you can first practice with

Soaking the body up to the neck or walking in shallower depths of the pool.

It is considered much better to get used to before actually swimming. Compared to swimming directly with inappropriate technique.

5. The benefits of swimming will be felt if done regularly.

What should also be remembered is to always start a swimming training session with a warm-up and end with a cool down.

6. Schedule specifically.

If you have started to take a schedule for practice. Give motivation to yourself to keep practicing.

If you start to feel bored, try swimming with friends or family. So that you get excited again.

Tips For Pregnant Women Before Swimming

Swimming is one type of sport that is a favorite of pregnant women. Apart from reducing the heat, swimming is also very fun.

So, before plunging into the swimming pool, there are several important things that must be considered. This is done to ensure the health and safety of the fetus as well.

1. Watch the footsteps

The floor around the pool is bound to get wet and slippery. So make sure you always pay attention to steps so you don't slip.

Although trivial, this is also often ignored by pregnant women. The risk of falling is even greater.

If necessary, use safe flip-flops when walking around the pool.

Avoid running or walking in a hurry as this can also put you at risk of falling.

2. Avoid hot pools

Some experts believe that women who are pregnant should avoid bathing or take a dip in hot tubs.

This habit is said to have a negative effect on pregnancy, especially in the first trimester.

This is because high water temperatures over a long period of time can also cause your body temperature to rise.

Well, this increased body temperature also risks disrupting the growth and development of a fetus that is in a critical period.

If you want to take a dip or swim when the weather is cold. Try to set the water temperature is not too hot.

Also avoid doing it too long. If in doubt, consult a doctor.

3. Do not force hold your breath

Even though before pregnancy you were accustomed to swimming and holding your breath for a long distance, you should first avoid this habit now.

Don't force yourself to swim and hold your breath for too long. Basically, your body condition is not the same as before.

Remember, the fetus needs a supply of oxygen from the mother. So while swimming, try to keep your breath stable.

When swimming in a swimming pool that has a special program for pregnant women. Usually there will be a trainer who will help you catch your breath.

4. Eat before swimming

Avoid emptying your stomach before doing any activity while pregnant, including swimming.

Eating enough will ensure the body has the energy for activities.

If you haven't eaten but have swam, then in the long run this habit can also interfere with the fetus's condition.

And also may become easily tired, dizzy or unfocused. So before swimming, make sure you eat first with a time interval of at least 30 to 60 minutes.

5. Choose the appropriate swimwear

When pregnant, the stomach will automatically enlarge.

Maybe some other body parts will experience enlargement too. If you or your wife also experienced it. Then use a bathing suit that suits you.

Avoid wearing swimwear that is too tight, because it can inhibit blood circulation and make you easily short of breath.

Both of these conditions, if ignored, can interfere with the condition of the fetus. Provide a special pregnant swimwear if necessary. Measure carefully before using it.

6. Check the quality of the pool water

Public swimming pools are often poorly maintained.

There are also those who use certain chemicals to be free from contamination. Sometimes pool conditions like this can trigger an allergic reaction.

If it is a bit difficult to check the chemical content of the water, at least pay attention to cleanliness.

Choose a swimming pool that is clean, not a lot of trash and clear.

7. Understand when to stop

This is important. Swimming is healthy

But you or your wife also need to know when it's time to stop and hop out of the pool.

Recognize the boundaries of your body, so when you start to feel uncomfortable in the stomach area or feel tired.

Immediately stop swimming activities and rest. If you force yourself to continue swimming, you are at risk of injury.

Any sport is healthy.

But most importantly, also pay attention to the health condition and cleanliness of the environment.

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