What does swimming do for your body?

Swimming

Swimming fitness can be divided into several common swimming styles, including breaststroke, backstroke, freestyle, butterfly, and also includes dog paddle, treading water, diving, and water games. From a technical perspective, swimming is a cyclic movement that requires some difficulty in learning due to the presence of water as the medium. In general, swimming for fitness purposes is considered an aerobic exercise, endurance exercise, and individual sport.

I. Fitness Value

Compared to running, swimming has better fitness value for certain populations such as those who are overweight or have lower limb conditions.

It promotes venous blood return and increases cardiac output. Swimming involves a nearly horizontal body position in water, combined with the hydrostatic pressure exerted by water on the body, which greatly facilitates venous blood return. Different swimming speeds and positions have varying degrees of impact on cardiovascular function.

It reduces the risk of injury and minimizes strain on the knee and ankle joints. The buoyancy provided by water during swimming relieves the body from weight-bearing, allowing for free adjustment of muscle strength and reducing the risk of injury.

It enhances a sense of enjoyment. The flow and waves of water create a "massage" effect on the body surface, generating pleasant sensations for swimmers.

Swimming in cool water increases energy expenditure and enhances adaptation to cold environments. Water temperature during swimming is generally lower than air temperature, leading to additional energy consumption and favorable effects on weight loss. Long-term swimming in cool water can improve the body's adaptability to cold environments.

II. Suitable Population

Swimming is suitable for the majority of fitness enthusiasts. (Individuals with hypertension, respiratory system diseases, epilepsy, otitis media, acute conjunctivitis, and certain heart diseases such as cyanotic congenital heart disease, severe coronary heart disease, rheumatic heart valve disease, severe tachycardia, and arrhythmia are generally not suitable for swimming. Some individuals with skin diseases, such as those with infectious skin diseases, should avoid swimming as water can facilitate the spread of pathogens, which can worsen skin conditions. Common infectious skin diseases include athlete's foot, gonorrhea, etc. Swimming is not recommended for women during menstruation or pregnancy.)

III. Site and Environmental Requirements

Safety and hygiene are the primary concerns when it comes to swimming as a fitness activity. It is best to choose specialized swimming facilities for exercise and avoid swimming in fast-flowing, busy, or polluted waters. When swimming in a pool with a lower temperature, it is important to avoid excessively long exercise durations.

IV. Key Precautions

Avoid swimming on an empty stomach or immediately after a meal. Swimming on an empty stomach can affect appetite and digestion, potentially leading to dizziness and fatigue during swimming. Swimming after a meal can also affect digestion, causing gastric spasms, vomiting, abdominal pain, and other discomforts. It is not advisable to eat immediately after swimming, as it can abruptly increase the burden on the gastrointestinal tract, potentially leading to gastrointestinal diseases.

Avoid swimming immediately after intense exercise. Swimming right after intense exercise can increase cardiac load and cause a rapid decrease in body temperature, weakening the body's resistance and potentially leading to colds, pharyngitis, and other illnesses.

Avoid swimming in unfamiliar water areas. Caution should be exercised when swimming in natural water bodies. Avoid swimming in waters with complex conditions both above and below the surface to prevent accidents.

Avoid prolonged exposure to sunlight while swimming. Prolonged sun exposure can cause sunburn or acute dermatitis, also known as sunburn. To prevent sunburn, it is advisable to use an umbrella for shade after getting out of the water, rest in shaded areas, cover the body with a towel for skin protection, or apply sunscreen to exposed areas.

Prior to entering the water, it is essential to warm up adequately to avoid discomfort. Additionally, it is important not to stay in the water for too long to prevent excessive body cooling, slow blood flow, muscle cramps, or even fainting.