What Are the Top 12 Benefits of Swimming?

Overview

You may have heard that experts recommend adults get 150 minutes of moderate activity or 75 minutes of vigorous activity each week. Swimming is an excellent way to work your entire body and cardiovascular system. An hour of swimming burns almost as many calories as running, without all the impact on your bones and joints.

Swimming is the fourth most popular activity in the United States. But why, exactly? There are a host of benefits you may gain from swimming laps regularly. Read on to learn about the benefits of swimming and how to incorporate swimming into your routine.

Benefits

1. Works your whole body

One of the biggest benefits of swimming is that it truly works your entire body, head to toe. Swimming:

• increases your heart rate without stressing your body
• tones muscles
• builds strength
• builds endurance

There are various strokes you can use to add variety to your swimming workout, including:

• breaststroke
• backstroke
• sidestroke
• butterfly
• freestyle

Each focuses on different muscle groups, and the water provides a gentle resistance. No matter what stroke you swim, you’re using most of your muscle groups to move your body through the water.

2. Works your insides, too

While your muscles are getting a good workout, your cardiovascular system is, too. Swimming makes your heart and lungs strong. Swimming is so good for you that researchers share it may even reduce your risk of death. Compared with inactive people, swimmers have about half the risk of death. Some other studies have shown that swimming may help lower blood pressure and control blood sugar.

3. Is appropriate for people with injuries, arthritis, and other conditions

Swimming can be a safe exercise option for people with:

• arthritis
• injury
• disability
• other issues that make high-impact exercises difficult

Swimming may even help reduce some of your pain or improve your recovery from an injury. One study showed that people with osteoarthritis reported significant reductions in joint pain and stiffness, and experienced less physical limitation after engaging in activities like swimming and cycling.

Even more interesting, there was little to no difference in the benefits between the two groups. So, swimming seems to have many of the same benefits as frequently prescribed land exercises. If you want non-swimming water activities, try these water excises for people with arthritis.

4. Good option for people with asthma

The humid environment of indoor pools makes swimming a great activity for people with asthma. Not only that, but breathing exercises associated with the sport, like holding your breath, may help you expand your lung capacity and gain control over your breathing.

Some studies suggest that swimming may increase your risk for asthma because of the chemicals used to treat pools. Talk to your doctor about the potential risks of swimming if you have asthma, and, if possible, look for a pool that uses salt water instead of chlorine.

5. Beneficial for people with MS, too

People with multiple sclerosis (MS) may also find swimming beneficial. Water makes the limbs buoyant, helping to support them during exercise. Water also provides a gentle resistance.

In one study, a 20-week swimming program resulted in significant reduction of pain for people with MS. These people also showed improvements with symptoms like fatigue, depression, and disability. Learn more about water therapy for MS.

6. Torches calories

Swimming is an efficient way to burn calories. A 160-pound person burns approximately 423 calories an hour while swimming laps at a low or moderate pace. That same person may burn up to 715 calories an hour swimming at a more vigorous pace. A 200-pound person doing the same activities would burn between 528 and 892 calories an hour. A 240-pound person might burn between 632 and 1,068.

To compare these numbers to other popular low-impact activities, that same 160-pound person would only burn around 314 calories walking at 3.5 miles per hour for 60 minutes. Yoga might burn just 183 calories per hour. And the elliptical trainer might burn just 365 calories in that hour.

7. Improves your sleep

Swimming may have the power to help you sleep better at night. In a study on older adults with insomnia, participants reported both a boost in quality of life and sleep after engaging in regular aerobic exercise.

Nearly 50 percent of older persons experience some level of insomnia, so this is excellent news. The study focused on all types of aerobic exercise, including the elliptical, Stairmaster, bicycle, pool, and exercise videos.

Swimming is accessible to a wide range of people who deal with physical issues that make other exercises, like running, less appealing. That can make swimming a good choice for older adults looking to improve their sleep.

8. Boosts your mood

Researchers evaluated a small group of people with dementia, and saw an improvement in mood after participating in a 12-week aquatic program. Swimming and aquatic workouts aren’t just psychologically beneficial for people with dementia. Exercise has been shown to boost mood in other people, as well.

9. Helps manage stress

Researchers surveyed a group of swimmers immediately before and after swimming at a YMCA in New Taipei City, Taiwan. Of the 101 people surveyed, 44 reported being mildly depressed and feeling stress related to fast-paced life. After swimming, the number of people who still reported feeling stressed decreased to just eight.

While more research needs to be done in this area, the researchers conclude that swimming is a potentially powerful way to relieve stress quickly.

10. Safe during pregnancy

Pregnant women and their babies can also reap some wonderful rewards from swimming. In one study in animals, a mother rat’s swimming was shown to alter the brain development in her offspring. It may even protect babies against a type of neurological issue called hypoxia-ischemia, but more research is needed. Aside from potential benefits to the child, swimming is an activity that can be performed in all three trimesters.

Another study shows no adverse effects of swimming in chlorinated pools while pregnant. In fact, pregnant women who swam during their early to mid-pregnancy had a lower risk of preterm labor and congenital defects.

Keep in mind that while swimming is generally considered safe during pregnancy, some women may have activity restrictions due to complications in pregnancy. Talk to your doctor before starting any new exercise programs during pregnancy, and if you have complications, ask about activities that are safe.

11. Great for kids, too

Kids need a minimum of 60 minutes of aerobic exercise each day. It doesn’t need to feel like a chore either. Swimming is a fun activity and doesn’t necessarily feel like formal working out.

Your child can do either structured swimming lessons or be part of a swim team. Unstructured swim time is another solid option to get kids moving.

12. Affordable

Swimming may also be an affordable exercise option compared to some others, like cycling. Many pools offer reasonable rates to join. Some public schools and other centers offer swim hours for free, or for a sliding scale according to your income.

If you’re still concerned about the costs of joining a pool, check with your employer or your health insurance. Some offer reimbursements for joining a fitness program.

Getting started

To get started with swimming, you’ll first need to find a pool near you. Many gyms and community centers offer lap swimming times as well as water aerobics and aqua-jogging classes. You may want to make a list of the facilities in your area that have a pool, and visit to see which one works for your lifestyle and budget.

Prepare your muscles

From there, start slow. You may even want to start your journey in the gym with strength training that works your muscles before you hit the water. Try moves like assisted or unassisted pull-ups, up to double-digit reps. Squats and deadlifts of your bodyweight or overhead presses of half your bodyweight are also good practice. If you’re having trouble, consider asking a personal trainer for help with form.

Swim lessons

People totally new to swimming may benefit from taking swimming lessons, which are offered in private or group settings. In lessons, you’ll learn different strokes, breathing techniques, and other handy tips for getting the most from your workout.

To find adult swimming lessons near you, try checking the U.S. Masters Swimming database by your ZIP code.

Follow the pool rules

Once you’re in the water, be sure to observe pool etiquette. There are often slow, medium, and fast lanes. Ask the lifeguard which lane is which to find your right pace.

If you need to pass someone in front of you, do so on the left-hand side. When entering and exiting the pool, try to avoid actions that would creates waves or otherwise interfere with other swimmers, like jumping. You may also want to keep your nails and fingernails trimmed to avoid accidentally scratching other swimmers.

Risks

Swimming is safe for most people. As with any workout, there are certain risks associated with swimming. If you’re injured or have certain medical conditions, be sure to check with your doctor before swimming laps. In general, it’s a good idea to check in with your doctor whenever you start a new exercise program.

People with skin conditions like psoriasis, for example, may get more irritated in the chlorinated pool water. Your doctor is your best resource for guidelines unique to your health.

Swimming safety

The following swim safety tips can help reduce your risk from swimming:

• Swim in areas that are designated for swimming, like pools and roped off sections of lakes and other bodies of water. If possible, swim in areas that are supervised by lifeguards.
• If you aren’t swimming with lifeguard supervision, bring a buddy.
• Consider taking swimming lessons if you’re new to the sport. You can enroll in age-appropriate classes through the Red Cross and through other programs in your area.
• Swimming outdoors? Wear sunscreen of at least SPF 15 or higher to protect your skin. You may also want to avoid swimming between the hours of 10 a.m. and 4 p.m. when the sun is highest in the sky. Learn more about choosing sunscreen.
• Don’t forget to drink water, even if you aren’t thirsty. You may feel cool from the water, but you can get dehydrated while swimming. Drink plenty of water and avoid drinks with alcohol or caffeine in them.
• Children should always be supervised when near water. Never let children swim alone to avoid the risk of drowning.

Takeaway

If you’re just getting started with an exercise program or if you’re looking to try something new, jump in the pool. Swimming has a host of benefits for your mind, body, and soul.

Once you get the basics down, try swimming laps for 20 to 40 minutes at a pace that keeps your heart rate elevated. Don’t forget to drink plenty of water and take breaks as necessary. Most of all, have fun!

How to Get Toned Arms: 7 Exercises

Overview

As much as we all want it to be true, we can’t pick a place on our body to “spot reduce.” Research has shown that exercises and machines claiming to get rid of love handles or to slim down your thighs are a hoax.
You can’t burn off fat from a specific area of the body with an exercise that targets only one area.
But that doesn’t mean that you can’t slim down your arms, and the rest of your body, with these exercises.
According to the American Council on Exercise, combining cardio, strength training, and a healthy diet is a great way to reduce body fat. These exercises will help you elevate your heart rate, strengthen your arms, and reduce body fat.

1. Arm slide

Arm slides are great for activating your arms (especially your triceps), and they also work your entire core. According to the Mayo Clinic, core exercises like arm slides can improve your overall balance, stability, and body alignment.
Equipment needed: Sliders, paper plates, or two small towels

1. Kneel with your hands on both sliders. Place a mat under your knees to make this more comfortable, especially if you have sensitive knees or you’re on a hard floor.
2. Engage your core by pulling your belly button toward your spine and tightening your abs.
3. Keeping your spine straight and your core engaged, slowly slide your arms in front of you to get your chest close to the ground.
4. Pull your arms back in, toward your knees, and return to your starting position without bending your elbows. Be careful to not arch your back as you pull your arms in. Throughout the movement, make sure you’re focused on keeping your core engaged and your back straight.
   

Tips

• You can make this easier by sliding each arm individually.
• You can also get all of the benefits without touching your chest to the ground. Simply go as low as you can, stopping before:
• you can no longer pull your hands back in with a straight spine
• before your chest touches the ground
• To make it more challenging, slide your arms from a plank and keep your knees off the ground throughout the exercise.

2. Ball slams

This plyometric movement gives you all of the benefits without the pounding. Ball slams are a full-body movement that will fatigue your arms and add a little cardio to your workout.
Equipment needed: Medicine ball or slam ball

1. Stand with your feet hip-width apart and hold the ball at your chest.
2. Lift the ball up and slightly behind your head.
3. Bend your knees and actively throw the ball down on the ground as hard as you can.
4. Catch the ball as it bounces back up (or scoop it up if it doesn’t bounce) and bring it back up over your head. All the while, keep your spine straight and use your knees to lift you back up.
5. Begin your next repetition.

Tips

• Before you begin, test your ball to make sure it doesn’t bounce too aggressively. The ball should be relatively heavy, but not so heavy that you can’t perform the whole movement with your back straight.
• This movement should be done fluidly. Once you finish a rep, use the slight bounce of the ball to launch you into the next set. Do your best to keep moving through these repetitions to keep your heart rate up and the movements fluid.
• Start with as many reps as possible in 20 to 30 seconds for three to five sets. Be sure to take adequate rest between sets.
• Stop when you’re fatigued and can no longer safely hold the ball over your head or keep your spine straight throughout the movement.
  

The National Strength and Conditioning Association recommends taking 48 hours to recover after a plyometric workout, so be mindful to give your arms a break from intense or high-impact plyometrics until you have recovered.

3. Dumbbell bench press

You don’t have to lift huge weights to get the benefits of a bench press.
Doing a dumbbell bench press challenges your muscles and helps reduce muscle imbalances or weakness between your dominant and nondominant arms. While it’s best known for working your chest, the dumbbell bench press will also strengthen your deltoids, triceps, and lats.
Equipment needed: Two dumbbells and a bench

1. Lie with your back flat on the bench and feet firmly on the ground. If your feet don’t firmly touch the ground, place plates or a step bench under them to give you a stable position, or put your feet up on the bench.
2. Keep your spine in a neutral position (your lower back should be slightly curved) by engaging your core.
3. Pull your shoulder blades away from your ears and slightly together. Your shoulders, hips, and head should be firmly in contact with the bench.
4. Keep your arms tight against your sides as you raise the dumbbells up. The palm of your hands should face forward throughout the movement or at a 45-degree angle.
5. Slowly lower the dumbbells back to your chest with your elbows at your sides. Keep your elbows in tight throughout the entire movement to work your triceps.

Tips

If you don’t have a bench available, you can do these on the floor or on a step bench.

4. Bicep curls with band

Equipment needed: Resistance band

1. Step on the band so it rests underneath the arch of your foot.
2. Grab the ends of the band so your palms face forward and your arms are by your side.
3. With your elbows tight against your ribs, slowly bend your arms to bring your hands to your shoulders.
4. Slowly lower your hands back down to your sides.

Tips

Don’t swing or lean back to bring your hands up. Your body should remain completely upright and still except for your arms.

5. TRX or supine barbell rows

Not only will you work your arms with this exercise, but you’ll also strengthen those muscles of your upper back that help to improve posture.
Equipment needed: TRX straps, low gymnastics rings, or an empty barbell and a rack.

1. Grab the handles and slowly walk backward to get tension on the straps.
2. With your chest facing the anchor point of the straps, walk your feet toward the straps until you’re at a 45-degree angle. Hold the straps so your palms face forward.
3. Engage your core like you would in a plank position and keep your body in a straight line while you begin to pull your chest up to the handles. Keep your shoulder blades down, away from your ears, and pulled slightly together.
4. Once your hands and chest meet, slowly lower back down to your starting position with your entire body in a straight line.
   

Tips

• Play around with your grip. Palms facing your feet will work your triceps. Palms facing your head will target your biceps.
• To make the rows easier, stand more upright by walking your feet closer to the anchor point. You should be upright enough that you can keep your hips and back straight throughout the entire movement without arching or bending your spine.
• If you want more of a challenge, walk your feet farther away from your hands.
• If you don’t have TRX straps or rings, you can use an empty barbell on a rack. Be careful to position your head under the rack so that you’re pulling the bar back into it instead of toward the front of the hooks. You can adjust the height of the bar to make it easier (up) or harder (down).

6. Narrow push-up

Equipment needed: None.

1. Start in a plank position with your hands directly under your shoulders and your fingers pointing forward.
2. Lower down with your elbows at your sides and pointing toward your feet. Keep your shoulders, hips, and knees all in a straight line as you lower your chest to the floor.
3. Push yourself back up to the start without arching into your lower back. Your shoulders and hips should lift at the same time.

Tips

To make this easier, you can do these on your knees, or with weight plates or a step bench under your hands.

7. Battle ropes

Burn fat, increase your cardiovascular endurance, and tone your arms all at once with these ropes. Not only will they raise your heart rate and get you sweating, but they’ll also improve your core and shoulder strength.
Equipment needed: Battle ropes

1. Stand with your feet hip-width apart, knees slightly bent, and back straight.
2. Grab the ropes and raise your hands together to create a wave.
3. Try speeding up your hand movements to create smaller waves, or slow things down and move your hands a greater distance to create big waves.
4. Try to keep the ropes moving for 30 seconds, three times, with rest in between each set.

Tips

• Play with short waves, long waves, moving your arms at the same time, alternating one up and one down, and moving your arms in and out as well as up and down.
• You can also slam the ropes into the ground like the ball slam above.
  

The takeaway

These exercises will help you strengthen and tone your arms. They won’t help you melt the fat off your arms, but they can help you lose weight across your whole body and reveal the muscles you worked so hard to build.