When you’re obese, you’re more at risk for conditions such as type 2 diabetes, heart disease, stroke and joint problems. In 2005, about 400 million people over age 15 and 25 million under age 5 were obese, according to global data from the World Health Organization, or WHO. As obesity rates rise, so do its related health consequences. Obesity is complicated to treat, but aerobic exercises such as swimming can help you to lose weight and avoid more health problems.
Weight-loss and Fitness Benefits
Swimming is not as effective for weight loss as cycling or running, but it will still help you to shed pounds if you’re obese. According to Jean Nagle, author of “What Happens to Your Body When You Swim,” swimming increases metabolism, which is how well you burn calories.
A study by the University College London Institute of Child Health shows the success of swimming for overweight and obese children and families. One hundred and sixteen children enrolled in the MEND or Mind, Exercise, Nutrition, Do It! obesity-intervention program that included 12 weeks of free family swimming. All the children lost weight, reduced their body mass index and waist circumference, and had better overall health and higher self esteem.
Part of the reason swimming may be less effective for weight loss than running or cycling is that the cold temperature in pools tends to increase appetite. So, try swimming in a heated pool instead.
Additional Benefits
Unlike exercise machines that do not accommodate obese people, a swimming pool is an inviting, size-friendly environment for you to lose weight, according to “A Complete Guide to Obesity Surgery” by Bryan G. Woodward. Swimming takes pressure off your joints and reduces the risk of muscle injury. Also, excess adipose tissue or fat actually enables you to float more easily, so it’s easier for you to swim and burn off calories.
Recommended Amount
A general rule for weight loss is to exercise at least five days a week. For swimming, aim for at least 30 minutes at a moderately fast pace—with very few breaks—each time you swim. However, you don’t need to be Michael Phelps right away. Start by swimming at a comfortable pace for as long as you can and gradually increase your pace and swim time.
Complications
Your heart rate rises whenever you do an aerobic exercise, including swimming. However, the Cleveland Clinic explains that it’s quite easy to exceed your target heart rate when swimming. It recommends consulting with a physician before beginning a swimming program if you have a heart problem.
Precautions
Avoid drinking alcohol before or during swimming, advises the National Institutes of Health. Wear sandals around the pool area to avoid slipping. If you swim outdoors, apply sunscreen at least 15 minutes before going outside. Make sure there are lifeguards on duty at your pool or swimming location. Never swim alone.
References
- World Health Organization: Obesity and Overweight
- “What Happens to Your Body When You Swim”; Jean Nagle; 2009
- Eureka Alert: Effectiveness of MEND program in prevention and treatment of pediatric obesity
- A Complete Guide to Obesity Surgery: Bryan Woodward; 2001
- Weight-control Information Network: Physical Activity and Weight Control
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