Health and Fitness

What are the benefits of swimming?

What are the benefits of swimming? Just practice it at least once a week to already see the results on your body
Swimming has long been considered a complete sport with lifeguard training, suitable for all ages, which is able to work the muscles without excessive effort and which is useful for making the spine more elastic and for improving posture.

In fact, swimming regularly can offer numerous benefits for our health and for our body. Here are some of the main positive effects of swimming, which will be more evident if you engage in this sport at least 1 or 2 times a week.

Swimming allows our body to keep in constant training without an excessive impact on the skeletal system. In fact, when we are immersed in water, our body appears much lighter and the movements are simpler. Swimming can be helpful for those with muscle or joint problems.

Strength and muscle tone

Swimming helps build strength and muscle tone. Swimming offers us the possibility of carrying out resistance exercises that allow us to maintain the well-being of the muscles. In addition, swimming would help strengthen bones and the skeletal system, especially after menopause.


The movements of swimming allow the joints and ligaments to remain flexible. Each stroke promotes the stretching of the muscles. After a swim, you can also indulge in some gentle stretching exercises. Exercising in the water should help you maintain positions that require balance for longer.


Swimming is also helpful in supporting heart health. In addition to strengthening the pectoral, shoulder, and limb muscles, swimming gives energy to the heart, the most important muscle in our body. According to the American Heart Association, 30 minutes of physical activity a day, including swimming, can help reduce the risk of heart disease.

Weight control

Swimming is one of the sports that allows you to burn more calories. The exact amount depends on the physiology of each and the intensity of the workouts, but in general, about 60 calories are burned in 10 minutes of swimming. And swimming butterflies would even reach 150 calories.


Exercise in the pool could help avoid asthma attacks during physical activity in those who are prone to it. According to some studies, moreover, in the case of asthma, swimming could be a panacea for health. In particular, a study published in the scientific journal Repsirology has shown that swimming can be very beneficial for children who suffer from weapons.


Thanks to aerobic exercise, swimming can help keep cholesterol in balance. Furthermore, the aerobic exercise would help keep the endothelium of the arteries healthy, which tends to lose flexibility with age. Helps the arteries expand and contract, keeping them healthy.


Constant exercise, which may also include swimming, helps reduce the risk of type 2 diabetes in both men and women. This is why physical activity is often recommended for pre-diabetic patients, even in the hope of weight loss and cholesterol regulation. In fact, obesity and inactivity are among the main risk factors for type 2 diabetes.


Swimming helps reduce stress, stimulates endorphins, and can give a feeling of relaxation similar to that guaranteed by yoga. As always, sport works both on the body and on the mind and swimming can be considered as a real meditation exercise, guided by the rhythm of the movements and the sound of the water.


Swimming helps reduce the risk of premature death. Researchers from South California University have conducted a study that shows that those who choose to swim have an even 50% lower risk of death than those who choose to run and walk or those who do not play any sports without lifeguard training. Experts believe that swimming is beneficial for both men and women from a longevity standpoint.

Contraindications of swimming

In addition to the numerous benefits, swimming can also have contraindications. For some people with particularly sensitive skin, swimming in the pool may not be recommended due to the chlorine. As an alternative to the swimming pool with lifeguard training, in this case, it is recommended to swim in the sea. Women in pregnancy should practice swimming in moderation. Attention also to those with otitis problems. Some swimming exercises may be unsuitable for scoliosis sufferers. Sometimes swimming is completely discouraged for those with this problem. In any case, it is always good to consult your doctor and undergo a medical check-up before starting any physical activity, including swimming.

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