WHY SWIMMING SHOULD BE PART OF YOUR FITNESS OR RECOVERY ROUTINE



09.11.23



By Free Motion Physiotherapy





We often hear that swimming is one of the most complete sporting activities to do, yet in the world of fitness, swimming often takes the backseat to more popular forms of exercise. With a range of benefits like building muscle strength, reducing injury risks and overall well- being, swimming is a gem waiting to be discovered, especially if you're looking for a workout that's easy on your body and mind.



BENEFITS TO MAKING SWIMMING A PART OF YOUR ROUTINE:



1. Full Body Workout



Swimming is a complete body workout. It is known for its ability to build muscle strength while reducing the risk of injury. It's a complete cardiovascular exercise that engages all muscle groups and raises your heart rate, making it one of the most comprehensive workouts available.



2. Muscle Definition and Strength



Swimming combines muscular strength and endurance. Your muscles must generate force to propel your body through the water, which results in improved muscle endurance and tone. Every stroke you take involves the coordinated effort of your arms, legs, and core and each different stroke works various muscle groups.

Freestyle: Strengthens upper body muscles, including the back, torso, and abdomen, along with deltoid and shoulder muscles. The flutter kick works the lower body.

Backstroke: Focuses on inner and outer abdominal muscles, hamstrings, and hip flexors.

Butterfly Stroke: A high-energy stroke targeting the lower body, abdominal, lower back, and gluteal muscles, as well as arm and shoulder muscles.



3. Injury Prevention and Improved Recovery



Swimming is a valuable tool for recovery and injury rehabilitation as its gentle on your joints. It's a low-impact activity, reducing the risk of further injury. Swimming can help alleviate pain and increase flexibility. Studies have also shown that swimming on recovery days can improve workout performance and reduce muscle inflammation. Swimming is also commonly used to rehabilitate injuries like back pain, ligaments sprains, and post- surgery. It provides a great way to gradually return to activity without overloading injured areas. Water-based exercises, including swimming or water aerobics, are recommended for managing conditions like osteoarthritis and joint stiffness. Incorporating swimming into your fitness routine can enhance your overall health and promote a faster recovery from injuries.



A Simple Approach to getting started and enjoying the benefits of Swimming:



1. If you're not an experienced swimmer, consider taking some lessons to get comfortable in the water and learn the basic strokes.

2. Once you've got the basics down, begin with swimming laps. Aim for 20 to 40 minutes of continuous swimming.

3. Maintain a pace that elevates your heart rate but still allows you to swim comfortably. Don't push too hard in the beginning; gradual progress is key.

4. Swimming isn't just effective; it's also enjoyable. The water provides a soothing and refreshing environment for exercise.


Some Helpful Swimming Exercises to Consider and Try:


Walking in Water: Walking in the water adds resistance to your strides, making it an excellent way to build muscle strength and reduce tension. It's a low-impact exercise that's gentle on your joints, but don't be fooled by the lack of loading. The water's resistance challenges your muscles in ways you might not expect and provide a thorough workout.



Swimming Laps: Swimming laps is a classic and effective exercise. To keep it interesting, vary your strokes. Different styles of swimming engage different muscle groups, so you can focus on different areas on different days. For example, consider some laps holding a board and only kicking, or some using only arms.


Water Aerobics: Water aerobics is a fantastic choice for muscle, heart, and flexibility benefits. You can perform exercises like leg kicks, arm curls, jogging, and flutter kicks while staying vertical in the water. The water resistance adds an extra challenge and enhances muscle engagement.



Pool Noodles: Pool noodles are a versatile tool for aquatic exercise. By using a pool noodle, you can create a low-impact workout that helps improve your muscular strength and balance. It's an excellent option for those looking to start slowly or cool down after more intense laps.


Whether you prefer traditional swimming or water aerobics, the pool offers both mental and physical benefits, making it a fantastic choice for your fitness journey. It's a full-body workout that's easy and low impact on the joints and can be a lot of fun. It is a great way to achieve your fitness goals while staying pain-free and active. So, jump in the pool and get started on your path to better health!



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