Swim Your Way to Better Health

It's no secret that to keep your body healthy, you need to exercise throughout the week. The problem is, certain issues and conditions can make traditional forms of fitness more of a challenge as you age. Whether you have limited mobility, arthritis, diabetes or another health concern, traditional weight lifting or cardio workouts may no longer be an option.

If this is the case, there's a simple solution: Jump in the pool.

Swimming allows seniors to exercise safely
Swimming is an excellent cardio workout option that takes the stress and pressure of your joints. Because you're buoyed by the water, it's less painful than other forms of physical activity might be on solid ground.

According to the Centers for Disease Control and Prevention, just two-and-a-half hours a week of aerobic activity like swimming can reduce the risk of developing a chronic illness, and it can lead to improved health for people with heart disease or diabetes. Swimmers have a 50 percent less risk of death compared to inactive people. Additionally, people can work out longer in the water than on land without extra effort or worry about joint and muscle pain.

For older adults who are afraid of getting injured while exercising, swimming is a great option. There's a much lower risk of getting hurt while swimming because there's no major equipment needed (except for goggles and maybe a swim cap), and the water is easy on your joints. 

Swimming offers mind and body benefits
In addition to being a perfect option for older adults who want a cardio workout, swimming also helps strengthen muscles. Because there's resistance experienced when propelling through the water, you need to use your muscles to move forward. The stronger your muscles become, the easier it will be to move through the water.

If that wasn't enough, swimming is also great for your mental health and wellness. Exercise itself releases feel good hormones that can improve your mood, make you feel better and reduce your stress levels. Same goes for swimming. The repetitive motions and the sound of the water lapping against the sides of the pool as you glide along can be very soothing. Time in the pool can be a great opportunity to think or meditate, which releases even more tension. It also helps you to become more mindful, focusing on the present moment and not letting your mind wander to the past or future.

Swimming is an activity that can be done all throughout the year. In the summer, enjoy swimming outside under the warming sun. It will give you a chance to get some fresh air and enjoy the outdoors while completing your workout for the day. When the weather turns colder, change to an indoor pool. You'll get the same benefits and just as good of a workout, and the different scenery can save you from getting bored.

Taking the plunge
Once you decide swimming is the right exercise for you, there are a variety of options. The most common stroke is freestyle but there's also sidestroke, breaststroke, backstroke, and when you're feeling really adventurous, butterfly.

If you're just starting out, you'll mostly likely begin with freestyle or breaststroke. If you're new to swimming, you can use a kickboard or noodle for help keep you afloat. These are also helpful if you're not ready to submerge your face underwater.

Begin with a few laps back and forth or even half way and back. As your endurance and stamina improve, you'll be able to swim the length of the pool and additional laps. Try to add another half or whole lap each day or week as you become more comfortable, and eventually you'll be able to achieve an effective, safe and painless cardio workout in the water.

Source: medicare.com