Dive Into Better Health

Kasia Carter USU Extension Intern, Cindy Nelson Extension Associate Professor

Swimming is a great way to cool off on a hot summer day and is perfect for all ages! Swimming can be a fun activity or a vigorous workout. It is also beneficial for both physical and mental health.

Working out or playing in the water can be great for physical health. Swimming can help alleviate arthritis symptoms. People with arthritis can do hydrotherapy, or exercise in warm water, to improve their joint health. Hydrotherapy stimulates blood circulation and can ease pain by reducing stiffness (Rath, 2022). Swimming can strengthen muscles, improve endurance, and give a positive boost to cardiovascular fitness. It can help maintain a good body weight, strong lungs, and a healthy heart (Asp & Laube, 2022).

Research also shows that swimming can give your mental health a positive boost. It can release endorphins resulting in decreased stressful feelings. Swimming can allow for better breathing techniques and reduce panic attacks due to the breathing patterns used while swimming (Sinha, 2022). Swimming can keep worries at bay by focusing on the strokes and breathing and reduce screen time, helping your body and brain feel more relaxed. Research shows that swimming can help with depression and anxiety as well as other mental health disorders. The feeling of the water on your skin creates a massage-like sensation. It can help with the body releasing tension once you get in the water.

Exercising in the pool isn’t just limited to swimming laps, there are many easy workouts that can be done in the water. One simple workout can be done in shallow water. This workout includes walking or running in the water. You can walk forward, backward, or even sideways. This provides a leg workout as you push against the water resistance. Another easy workout that can be done is pool-edge pushups. To do this place your hands shoulder width apart on the edge of the pool. Push your body up until your arms are fully extended and then slowly let your body back down into the water. Repeat this process as many times as possible.

Another physical and mental health benefit can come from cold water submersion. “Submersion in cold water produces a mind-body connection that is hard to ignore. The shocking sensation of cold water on the skin provokes an unavoidable, involuntary refocusing of the mind onto the body. Some swimmers prefer to take their time getting into the water, feeling the sharp sensation of the water as it creeps up the body. Others choose to jump straight in. But whichever method of entry, there is an unavoidable, unintentional redirection of attention to bodily sensations.” (Milford, 2021). 

Swimming is more than just cooling down. It is a way to let your body relax to better your mental health. Swimming can also help strengthen muscles and improve physical fitness. Get out and try swimming. It is lots of fun and can positively impact your physical and mental health.

References

Asp, K., & Laube, J. (2022, July 11). 9 Health Benefits of Swimming. Everyday Health. Retrieved August 10, 2023, from https://www.everydayhealth.com/fitness/health-benefits-of-swimming/

Milford, S. (2021, June). The healing of open water swimming. Therapy Today, 32(5), 38-41. Retrieved August 2, 2023, from https://web-p-ebscohost-com.dist.lib.usu.edu/ehost/detail/detail?vid=13&sid=dbb97cfc-de9c-4d7b-aa5e-b289a23bba78%40redis&bdata=JnNpdGU9ZWhvc3QtbGl2ZQ%3d%3d#AN=150471536&db=asn

Rath, L. (2022, August 15). Benefits of Aquatic Exercise for Arthritis. Arthritis Foundation. Retrieved August 10, 2023, from https://www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/water-exercise-benefits-for-arthritis

Sinha, P. (2022, September 12). Go for a Swim for These 6 Mental Health Benefits. Swimming World. Retrieved August 10, 2023, from https://www.swimmingworldmagazine.com/news/feeling-blue-go-for-a-swim-for-these-6-mental-health-benefits/