Swimming is a great sport in which the entire body is exercised. It is used as an exercise for physically handicapped people and includes one’s arms and legs to cut the through water. Swimming can be an individual as well as a team racing sport. Swimming is done in a water pool or open water (such as a sea). Swimming is known as an all-around body developer as it helps in strengthening and exercising the entire body.
Swimming dates back to 8000 BCE in Stone Age period. Earliest references of swimming include the Egypt, Greek, Assyrian and Roman civilizations. Swimming requires floating. Usually, men have more muscle content and lower center of gravity and therefore, men find it difficult to float and be buoyant on water. As the density of human body is less than that of water, so water is able to support the body weight and help us float on it. Thus, swimming is a “low impact” exercise compared to land activities such as cycling and running.
Water has more density than human body so it resists us from moving through it. Swimming strokes help us to cut through the resistance of water and create propulsion, but this resistance also creates drag on the body. For lowering the drag, swimmers try to reduce the drag on them to move faster in water. Swimmers can improve their efficiency by either increasing the power of their strokes or reducing water resistance. However, reducing water resistance is a more efficient method as it requires three times less power to achieve the same effect as increasing stroke power. To minimize water resistance, swimmers should adopt a horizontal position in the water, roll their body to decrease the breadth of their body in the water, and extend their arms as far as possible to minimize wave resistance.
Swimming is a low-impact exercise which makes it easy for elderly people to perform. Swimming has lower risk of injury in elderly people which makes it an ideal exercise for them. Swimmers with disability can also do swimming. Swimmers are categorized based on the nature and severity of their disability and they can compete with swimmers of their same gender in the Olympics and other events.
Apart from the beautiful science of swimming, there are a lot of health benefits too of this wonderful sport.
- Increases your heart rate and alleviates stress of our body.
- Swimming tones and firms your physique.
- It build one’s endurance and cardiovascular strength.
- Helps us maintain a healthy weight and body.
- Enhances our breathing, as swimming is dependent on our breathing technique and the more we practice the better will be our breathing.
- Improves flexibility.
- Builds an erect posture and improves our balance over time.
- It improves coordination.
- It is a peaceful and relaxing way to exercise and provides an excellent low-impact therapy for treating certain injuries and pains.
- People with arthritis swim to exercise joints but avoid breaststroke.*
*Tip – Improper technique may worsen knee pain.
Although, swimming is a wonderful exercise with multiple health benefits, it should be performed keeping in mind the following set of rules and tips.
- Swim in designated areas such as pools and roped-off sections of lakes and other bodies of water. If possible, swim in areas that are supervised by lifeguards. This ensures that you have assistance available in case of an emergency.
- If you’re not swimming with lifeguard supervision, it’s a good idea to bring a buddy. This way, you can look out for each other and provide help if needed.
- If you’re new to swimming, consider taking swimming lessons. Many programs, including those offered by the Red Cross, provide age-appropriate classes to help you learn the basics of swimming.
- When swimming outdoors, protect your skin by wearing sunscreen of at least SPF 15 or higher. This helps prevent sunburn and reduces the risk of skin cancer. You may also want to avoid swimming during the hottest part of the day, between 10 a.m. and 4 p.m., when the sun is highest in the sky.
- Swimming can make you feel cool, but it’s important to stay hydrated. Even if you don’t feel thirsty, drink plenty of water to avoid dehydration. Avoid drinks with alcohol or caffeine, as they can increase dehydration.
- Children should always be supervised when near water. Never let children swim alone to avoid the risk of drowning. Keep an eye on them at all times, even if there is a lifeguard on duty.
In conclusion, swimming is a wonderful exercise that has multiple health benefits, including cardiovascular strength, weight management, and improved flexibility. It is a low-impact exercise that is suitable for people of all ages, including those with disabilities. However, it is important to follow safety guidelines such as swimming in designated areas and being supervised by a lifeguard or a buddy. Additionally, proper technique and hydration are essential for a safe and enjoyable swimming experience. Overall, swimming is a great way to stay healthy and fit while having fun in the water.
