Fitness Cardiovascular

Getting Immersed in Exercise: Swimming for Good Health

Splashing in the pool on a hot, summer day is a perfect way to cool off, and an even better way to get in some aerobic exercise. The water tends to be kinder to your joints and takes the weight off, helping you exercise with a lower chance of strain or injury.

"It's simply good for fitness," says Robert McMurray, PhD, FACSM, at the University of North Carolina, Chapel Hill. "It develops muscular endurance and there is some data out there to suggest that it will reduce risk of cardiovascular disease, too."

Swimming isn't for everyone, like people who have shoulder injuries or osteoporosis. Even for a healthy and in-shape person it can be a tough fitness routine to stick with. Additionally, being sure that you are getting an adequate amount of exercise while doing laps requires some careful counting and adequate timing. But there are strategies that can help you become a swimming success story.

Making Waves
Those who are overweight, pregnant or suffer from back pain may enjoy swimming since, in water, you are about one-tenth of your weight on land. The water increases range of motion for those with arthritis or stiff joints as well, because there is less weight to lift when raising an arm or leg. Additionally, the humidity that surrounds most pools, especially those indoors, makes breathing easier for people with asthma or other serious lung conditions.

"Water adds a lot of dimensions that are extremely helpful," says Dr. Lesley White, an exercise physiologist at the University of Florida.

With all its benefits, swimming has one major drawback; it requires one of the biggest pieces of equipment needed for any exercise—a pool. Finding a club or a community pool that is convenient, both in terms of location and open swim times, can be a challenge.

Additionally, even though swimming is kind to your joints, it doesn't place any stress on your bones. Weight-bearing exercise is essential for maintaining bone mass and building strong bones. This is especially important for people with osteoporosis. You should supplement your swim with some other activities, such as walking, running or lifting weights.

Different Strokes for Different Folks
If you plan to start a swimming routine, McMurray recommends you purchase a pair of goggles and have access to a paddleboard or kickboard and a pull buoy (available at most pools). Assuming that you are an average swimmer, interval training three days a week is recommended for overall physical fitness improvement. Try swimming a lap, then resting for 30 seconds. If that's too easy, swim for 5 minutes and rest for one, working up to a total of 30 minutes of active swimming.

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