How Good Is Swimming For Exercise?

If you're not crazy about the notion of a long, grueling run or lifting weights, swimming may be a good alternative. Swimming is a healthy and fun way to exercise without putting a lot of stress on your body.

Recomendations for Exercise

U.S. Masters Swimming Inc., or USMS, reported that the American Heart Association recommends 30 to 60 minutes of physical activity three to four days per week. This can reduce your risk for heart disease, stroke and diabetes. Participating in a regular exercise routine can help lower blood pressure and cholesterol, assist in weight loss and give you higher levels of energy. Regardless of age, weight or ability, exercise is good for you, the Mayo Clinic says. Although there are many options you can participate in for exercise, swimming has unique benefits.

Benefits of Swimming

According to USMS, swimming provides a total body cardiovascular workout. It's also of low impact, alleviating stress on joints and muscles. The water's buoyancy supports your body weight, enabling movements that are smoother and require less effort. However, swimming is still a great workout because it provides 12 times the resistance of air, according to Arthritis Today. Swimming is great for people with arthritis or bone problems such as osteoporosis, as well as people who are overweight. Many post-operative patients use swimming as a way to ease back into exercise. However, consult your doctor to see if swimming is OK for you.

Losing Weight

There is much debate over whether swimming is an effective exercise for weight loss. In the March-April issue of USMS Swimmer, Elise Oberliesen wrote that most who have studied the subject agree swimming doesn't appear to be any better or worse than any other form of exercise in terms of weight loss. Janet Jasker, a long-distance Masters swimmer from Holland, says swimming doesn't necessarily make your weight go down, but it does decrease fat and increase muscle. Many swimmers also say they have trouble controlling hunger after a swim, so they overeat. Registered dietician Alicia Kendig says there's some truth to that because water cools the skin -- which makes the appetite less suppressed.

Tips

Karen Dolins, nutritionist and exercise physiologist from Columbia University, says intensity makes the difference. Pushing yourself hard enough to get your heart pumping gives you the desired results. As with any other exercise, you need to swim hard without exceeding your limits.