Swimming can be a form of aerobic exercise that you can enjoy indoors or out. In addition, it's a no-impact form of exercise that can be as easy or as strenuous as you like. Long-distance swimming, according to the United States Masters Swimming Team, is any swim that lasts an hour or more or a distance of at least 1,650 yards. This type of swimming is challenging but can increase your physical fitness, no matter your age. In fact, many of the health problems associated with aging can be avoided or reduced by engaging in regular physical activity. Check with your physician before starting a new exercise program.
Water-Based Exercise and Older Adults
According to the United States Centers for Disease Control and Prevention, water-based exercises like long-distance swimming can reduce the risk of disability due to age or age-related illness. In addition, engaging in water-based exercise can increase or preserve bone density in seniors who are at higher risk for developing osteoporosis. Seniors who have existing health conditions that limit weight-bearing mobility may also benefit from the lack of impact swimming provides. Water-based exercises also encourage longer distance and duration and thus more physical benefit, because you can engage in the activity without taxing your joints.
Is Long-Distance Swimming Safe For Seniors?
Any activity holds the potential for causing injury, but swimming can be started as a light activity. According to American Family Physician, the recommended level of physical activity varies from person to person. Age does play a role, but even more important are your current level of fitness, medical conditions and affinity for a specific type of exercise. If you haven't been exercising, it makes sense that you should begin with shorter distance swims to build your endurance. Exercising at an aerobic level requires you to maintain your heart rate at approximately 80 percent of its maximum rate, but you should work up to this gradually.
Nutrition, Seniors and Long-Distance Aerobic Swimming
About 25 percent of all individuals over the age of 65 may not consume enough of the United States Recommended Daily Allowance for protein. This vital nutrient is necessary for the rebuilding of muscle tissue that provides energy during long-distance swimming. According to the Pennington Biomedical Research Center, you should strive to get your protein and other nutrients from food, rather than supplements. Supplements have their place, however they can also cause you to consume too much of one or more nutrients that can lead to an imbalance of other nutrients. In addition, long-distance aerobic swimming requires that you consume adequate amounts of energy-promoting carbohydrate foods prior to an event or training session.
Considerations
One of the primary concerns for seniors engaging in exercise is safety. Len Kravitz, Ph.D., of the University of Mexico explains that seniors have less reactive bodies, including a decreased ability to react appropriately to temperature fluctuations. For the senior engaging in long-distance swimming, this can lead to hypothermia and can be deadly. Seniors, he adds, are also at higher risk for dehydration, mainly due to a decrease in the acuity of their sense of taste, but also as a result of medications or medical conditions such as diabetes. Speaking with your doctor and, if possible, a swimming coach can help you determine what, if any, precautions you need to take to enjoy long-distance aerobic swimming safely.
