As kids we spend time down at the pool, the beach and the river, splashing about in the water as we learn the joy of swimming and playing in the pool. As we get older, we come to appreciate the benefits of being able to swim and even use it for exercise and enhanced well-being.
Front crawl (or freestyle), backstroke, breaststroke, butterfly—whatever stroke you use when swimming around the tiled black line at the local swimming pool, is part of one of the absolute best forms of exercise you can do.
From improving your cardio, strengthening your lungs, increasing bone density, and leaving your mood feeling dramatically improved, there are plenty of benefits to taking to the water for exercise.
Pull out your favorite swimsuit, goggles, and a water bottle, because here are our favorite health benefits to swimming laps at the local pool.
1. Targets your whole body
For the novice swimmer, swimming feels particularly exhausting. Unlike running, or cycling, or even weightlifting, in the pool you are using your full body, all the time. Swimming is a particularly awesome workout for your upper body, which let’s face it, rarely if ever gets any cardiovascular training. Swimming provides plenty of options to target specific body parts, too. Strap on a pull buoy to really target your shoulders, chest and back. Use swim fins to strengthen your quads, calves and hamstrings. Whatever your goals are with your health, swimming has the answer.
2. Low impact means you can exercise for longer
One of the struggles of starting a new form of exercise is the adjustment period where it seems like just thinking about working out makes you sore. Because swimming is done in the nearly zero gravity environment of the swimming pool, your joints get a serious break from the wear and tear that comes with most land-based activities. Water removes your body weight by nearly 90% according the American Council on Exercise. This results in more time spent working out and less time sidelined with an ice pack and sore joints.
3. Improved mood and reduced depression
One of the best things about exercise in general is its tendency to improve our mood. Whether we go to the gym, go for a brisk walk, or yes, go to the pool and hammer out a bunch of laps in the water, we emerge on the other side of the workout feeling refreshed and with an improved mood. A study that was done in the early 1990’s showed that regular swimming helped reduce people’s tension, depression, confusion, and anger. I’ve lost count of how many times I was having a bad day and had it turned around with a quiet hour in the lap pool.
4. Great way to unplug from external distractions
The modern world is chock-full of distractions that are incessantly yanking and pulling at our concentration and focus. It is exhausting; the social media feeds, the endless barrage of emails, the 24-7 news cycle spewing endless fear and crises. Getting into the water is a fantastic way to disconnect from the rush of daily life and spend some quiet time with your thoughts. With nothing but the quiet swirling of the water in your ears, the world slows down a little bit.
5. Burns calories like crazy
Of course, one of the biggest reasons people go to the local aquatic center with their favorite swim goggles and swimsuit is to get fit. When it comes to burning calories, swimming laps more than holds it weight. Researchers found that swimming a “moderate to light” pace for an hour out-burned many of the typical cardio machines you will find at your local gym, including the elliptical trainer and stationary bike. In addition to burning plenty of calories, swimming laps for exercise also means that you won’t leave your workout drenched in sweat, your shirt sticking to your back.
6. Punch stress right in the face
Another health benefit that relates more to your emotional and mental well-being is swimming’s ability to reduce stress and improve overall mindset. A survey done with nearly 5,000 swimmers between the ages of 16 and 45 years showed getting in the pool and swimming laps significantly reduced stress and tensions. Nearly 70% of the respondents also added that being in the water increased their overall mood and made them feel good about themselves. 68% also mentioned that swimming helped them feel “mentally refreshed” by the time they got out of the water.
