Jump In—The Waters Fine
By: Aspen J. Wood, USU Extension Intern, Cindy Nelson, USU Extension Associate Professor
Exercise is vital to maintain health and wellness, however, not all exercises are suitable for all people. Some people have limitations due to painful joints, degenerative muscles, or poor balance. Often, these physical limitations prevent people from being physically active and living a healthy life.
Exercise in any form is generally considered to be beneficial for the human body. Over time, however, many exercises and repetitive movements can cause wear and tear on joints and ligaments. Damaged joints can make many exercises painful and difficult. For some people knee or ankle pain can keep them from running, worn down shoulders or elbows can keep them from lifting weights or playing sports, and a sore back can limit exercise options.
Swimming Low Impact Exercise
One exercise could be an alternative to painful activity, swimming. Swimming can not only relieve joint pain, but it can also prevent it. Swimming is a low-impact activity, and while still using muscles, puts very little stress on the joints. According to the CDC “people with arthritis improve the use of their arthritic joints without worsening symptoms.” In addition to this “Water-based exercise can also improve the use of affected joints and decrease pain from osteoarthritis”.
Good Cardio Exercise
Your cardiovascular system consists of your heart, veins, and arteries, all which rely on your lungs to get oxygen into your body. Swimming is not only good for your heart, but it forces you to control your breath. With practice, this controlled breathing can improve your heart regulation. According to an article published by Harvard Medical School “Swimming works the heart and lungs. This trains the body to use oxygen more efficiently, which is generally reflected in declines in the resting heart rate and breathing rate.”
All Around Exercise
Besides being good for your heart and joints, swimming also is a great all-around exercise. Unlike other sports that typically only target a few major muscle groups, swimming requires you to use most major muscle groups in the body, including legs, arms, core, glutes, and even your back muscles. The water also helps regulate body temperature. Typically, being cooler than the surrounding air, the water can keep people cooler as their body temperature rises from the exertion of exercise. This, again, makes swimming easier to continue over long periods of time.
Lifetime Activity
One of the biggest draws to swimming is that it can be a life-long activity. People as young as 8 years old can compete in some swimming competitions and people well into their 80s can continue swimming for exercise. There is no age limit for swimming, and it's one of the best ways to incorporate exercise into your daily life.
The difference that swimming can make in someone’s life can be astounding. Swimming is good for your joints, heart, lungs, and muscles. It is a low impact exercise that works every part of your body. Because of the ease on the joints and the health benefits, swimming can be a lifelong sport to keep people healthy. So, jump in, the water's fine!
References
Health Benefits of Swimming https://www.cdc.gov/healthywater/swimming/swimmers/health_benefits_water_exercise.html
Westby MD. A health professional's guide to exercise prescription for people with arthritis: a review of aerobic fitness activities. Arthritis Rheum. 2001 Dec;45(6):501-11. doi: 10.1002/1529-0131(200112)45:6<501::aid-art375>3.0.co;2-y. PMID: 11762684.
Take the plunge for your heart https://www.health.harvard.edu/newsletter_article/take-the-plunge-for-your-heart