#poolfitness

1. A whole-body workout

Swimming engages almost every major muscle group, requiring a person to use their arms, legs, torso, and stomach.

Swimming also:

increases the heart rate without putting stress on the body

improves strength

tones muscles

enhances fitness

helps to manage weight

2. Building cardiovascular strength

Cardiovascular exercise, often referred to as cardio, involves the heart, lungs, and circulatory system. A thorough workout routine, such as one that features swimming, will include this type of exercise.

Research suggests that swimmers have half the mortality rate of inactive people. A study from 2016 indicates that swimming can help to lower blood pressure and control blood sugar levels.

3. Suitable for all ages and fitness levels

Some types of exercise may be challenging for people who are new or feel very unfit.

However, swimming allows a person to go at their own pace, and it can be inviting for newcomers.

A person can learn to swim at a very young age, and most swimming pools have a designated area for beginners and people who prefer to swim slowly.

4. A great skill to have

The benefits of learning to swim safely and confidently can extend beyond mental and physical fitness. In some cases, it may even be lifesaving.

5. Good for people with injuries

Having an injury or conditions, such as arthritis, can make it difficult to do high-impact exercise.

Because water gently supports the muscles, swimming is preferred by many who are unable to take part in high-impact, high-resistance exercises.

6. Good for people with disabilities

A physical disability, such as paraplegia, can limit workout options.

Because water provides resistance and support, many people find that swimming is an ideal option.

Because swimming can boost confidence and improve social skills, it may benefit people with mental disabilities.

7. Helping with asthma

In addition to building cardiovascular strength, swimming can increase lung capacity and improve control over-breathing.

While the humid air of indoor pools may also help to improve asthma symptoms, some studies indicate that disinfectant chemicals used in pools can make symptoms worse.

They may also increase the likelihood of a swimmer developing the condition.

8. Improving symptoms of multiple sclerosis (MS)

Water keeps limbs buoyant, so people with MS may benefit from the support and gentle resistance that water provides.

One study noted a significant reduction in pain when people with MS took part in a 20-week swimming program.

Participants also reported improvements in MS-related fatigue and depression.

9. Safe during pregnancy

Swimming is a recommended form of exercise for pregnant people.

Added weight can cause joint and muscle pain during pregnancy.

Swimming is especially popular with pregnant people because the water can support this weight.

This helps to feel more comfortable while staying fit.

It is always a good idea to consult a doctor when undertaking a new form of activity during pregnancy.

10. Burning calories

Swimming is an excellent way to burn calories. The amount burned depends on a person’s weight and how vigorously they swim.

Use this calories calculator to determine how many calories are burned while working out.

11. Variety and fun

People tend to get bored with repetitive exercise, but there are many ways to keep swimming interesting.

There are several strokes to master and flotation aids to try. Also, classes in water aerobics and polo, as well as racing and diving, can help to add variety.

12. Helping to improve sleep

A trial involving older adults with insomnia reported improved sleep in those who exercised regularly.

A 2010 review determined that around half of the older adult population reports difficulty sleeping. If accessible, swimming may benefit those who seek better sleep.

13. Boosting moods

Exercise releases endorphins, which improve the mood. Swimming may also boost confidence and social skills, which can impact a person’s self-esteem.

A 2014 pilot study involving people with dementia showed that those who swam regularly in a 12-week period showed an improvement in mood.

14. Managing stress

Exercise is a great way to relieve stress and anxiety. It can also redirect the mind away from troubling thoughts.

Though more research is needed, even 20 minutes of physical activity a week may help a person to feel more relaxed.

15. Accessible and affordable

Many towns and cities offer public pools with discounted rates. Some offer free access at certain times or free swimming lessons.

Swimming in a lake or ocean may be an attractive option. Always take safety precautions, such as ensuring supervision, when swimming in open waters.

Takeaway

Swimming burns calories and can help a person to lose weight, as well as tone muscles and improve overall health and fitness.

By engaging several different muscle groups and the cardiovascular system, swimming can provide an excellent workout for a wide variety of individuals.

Arthritis and joint pain can make working out the last thing seniors want to do. However, water exercises can relieve arthritis and joint pain while increasing bone density and muscle mass. Here are 5 water exercises that you can try to start feeling better today!

Staying active as a senior can be tough. Achy joints that don’t work as well as they used to make it hard to go for a walk or incorporate strength exercises into a daily routine. However, exercising in the water is great for reducing arthritis and other joint pain because it puts less stress on the joints and the buoyancy of the water helps reduce the pressure on joints. Water also acts as a form of resistance, so strength exercises can be performed in the water without heavy weights. Performing strength exercises and using resistance will increase flexibility and balance and decrease bone and muscle loss.

We suggest giving the following exercises a try, but keep these safety tips in mind: be aware of your limits, never do water aerobics alone (it’s not as fun, anyway), and speak with your doctor about how your medications and overall fitness mesh with water aerobics.

1. Aqua Jogging

Aqua jogging is the perfect aerobic, low-impact exercise to get the heart pumping and blood flowing throughout the body. Aqua jogging can be as simple as jogging through the water from one side of the pool to the other. This exercise can also be simplified to walking back and forth in the pool or jogging or marching in place. Aqua jogging is designed to get the heart rate up and keep it up, so whichever modification you choose, be sure it’s at least a little challenging.

2. Flutter Kicking

Flutter kicking is another great low-impact cardio exercise. This exercise can be performed with or without a kickboard. With a kickboard, hold it out in front of you and flutter kick your legs to propel you back and forth across the pool. You can also flutter kick without a kickboard if one is not available. Perform a front float with your head above water while holding onto the side of the pool and flutter kick your legs. Whichever way you do it, kick at a steady tempo that doesn’t tire you too quickly but also gets the heart pumping.

3. Leg Lifts

Using the resistance of the water, leg lifts work all of the muscles in the legs. For this exercise, stand in the pool and lift one leg out to the side and back down. Repeat until your leg feels tired, then switch legs and perform the exercise on the other leg. Not only does this exercise work the legs, it also improves balance and strengthens your core.

Regular exercise changes the look and workings of the human heart. And researchers are discovering that different sports affect the heart differently.

Do world-class swimmers’ hearts function differently than the hearts of elite runners?

A new study finds that the answer may be yes, and the differences, although slight, could be telling and consequential, even for those of us who swim or run at a much less lofty level.

Cardiologists and exercise scientists already know that regular exercise changes the look and workings of the human heart. The left ventricle, in particular, alters with exercise. This chamber of the heart receives oxygen-rich blood from the lungs and pumps it out to the rest of the body, using a rather strenuous twisting and unspooling motion, as if the ventricle were a sponge being wrung out before springing back into shape.

Exercise, especially aerobic exercise, requires that considerable oxygen be delivered to working muscles, placing high demands on the left ventricle. In response, this part of the heart in athletes typically becomes larger and stronger than in sedentary people and functions more efficiently, filling with blood a little earlier and more fully and untwisting with each heartbeat a bit more rapidly, allowing the heart to pump more blood more quickly.

When you think of working out, getting in shape and dropping pounds, a gym is probably the first place that comes to mind. A pool workout with an aqua noodle, though, can be just as effective. Instead of machines and free weights, the water provides the resistance with less stress to your joints.

Low-impact pool workouts with noodles also make it possible for people who are dealing with a chronic disease, such as arthritis, to exercise and improve their joint range of motion without worsening the symptoms says the Centers for Disease Control and Prevention.

Noodle Push and Pull

Focus on your upper body by pushing and pulling your aqua noodle through chest-high water. This exercise requires two 16-inch noodles. Get into the shallow end of the pool and hold one noodle in each hand with your palms facing down.

Start with the noodles just below the surface of the water, close to your chest. Extend your arms and push the noodles straight out in front of you. Pull them back to your chest and repeat 10 to 12 times. To increase your heart rate and work on your cardio endurance, march or run and alternate your arms as you push and pull the noodles through the water.

Noodle Knee Tucks

To tighten and tone your abs, hips and legs, grab your noodle and swim or float up to the deep end of the pool. Wrap the noodle around your upper back and under your armpits. Bring the ends forward and hang onto them with your hands.

Start by extending your legs, keeping them together and floating with your toes pointing toward the bottom of the pool. Contract your abs and lift your knees toward your chest as far as you can. Pause for a count of two; then reverse your movement back to the starting position to complete one repetition. Perform 20 reps or until fatigued.

Aqua Noodle Squats

Target your butt and thighs by squatting with your noodle in chest-high water. Stand with your feet hip-width apart, grip the noodle slightly wider than shoulder-width apart, extend your arms and hold the noodle on the surface of the water. Simultaneously bend your hips and knees, squat and push the noodle down through the water to your knees.

Reverse your movements and then return to the starting position to complete one repetition. Perform 20 reps. A variation that works your obliques is to rotate your torso to the right, back to the center and then returning to the starting position. Repeat the squat with a rotation to the left to complete one repetition.

Noodle Workout Considerations

Even though exercising in water is easier on your body, perform a five to 10-minute warm-up to prepare your body and reduce the risk of injury. Warm-up exercises, performed on land, might include jumping rope, walking lunges, a light jog or marching on the spot with high knees, recommends ExRx.net.

With water walking, running, marching or running exercises, wear aqua shoes to help with traction. For safety, exercise with a friend or while there's a lifeguard on duty. Consult your doctor before starting an aqua exercise program.

Exercising in the water is a great way to get a good workout in without excessive impact on your limbs and joints, not to mention that it's a lot of fun. Using the water to work your abdominal muscles can give you a greater variety of exercises than doing so on land.

Water Crunches

For a killer ab workout, try doing crunches in the pool. To do water crunches, float in the water on your back perpendicular to the side of the pool. Put your legs up on the deck of the pool up to your knees. Lie flat in the water, then use your abdominal muscles to pull your upper body up out of the water as far as you can. Use your muscles again to lower your body back into the water without splashing. Do 10 to 15 repetitions and rest. The water will help you get a better range of motion than doing regular crunches on the ground.

Leg Lifts

Using the water as resistance is an effective way to maximize your abdominal exercise in the pool. Leg lifts are done by first finding a spot of the pool where the water is about chest high. Stand with your back to the pool and lift yourself out of the water so you are resting on the deck of the pool by your elbows and forearms. Keeping your legs together and straight, lift them up so they are parallel with the floor of the pool and hold for 10 seconds. Return your feet to the ground and repeat 10 to 15 times.

Otter Roll

The otter roll may look unusual, but it's a great workout that can only be done in the water. The otter roll is done by floating on your back in the pool, plenty of distance away from any of the sides of the pool. Cross your arms over your chest and also cross your legs over one another. Use your ab muscles to quickly roll your body over in the water to the right, and then back over again. Do 10 to 15 rolls to one side, then rest and repeat for the other side.

Dolphin Kick

The dolphin kick gives you an effective ab workout while at the same time targeting your glutes and leg muscles. To do the dolphin kick, face the edge of the pool and hold on with both hands. Bring your body up so it is floating face down in the water. Keeping your legs together, kick your legs up and down in a fluid motion, as a dolphin would. Perform the dolphin kick for 30 seconds, then rest.

Swimming workouts utilize almost your entire body. In order to prevent injury, stretching is very important. When stretching, you should make sure you cycle through all parts of your body. This guide covers the main stretches that you should use for your arms, back, and legs. For each stretch, hold the position for 30 seconds, and repeat for both sides.

Elbow Pull for Your Arm Pit: In swimming, you’re constantly using the muscles that surround your armpit. Every pull you take — for all four strokes — uses these muscles which include your triceps, lats, and various shoulder muscles. Make sure you stretch them out really well. Here’s how: 1. Place your right hand behind your head, and point your elbow straight up. 2. Take your left hand and place it on your right elbow. 3. Pull your right elbow inward with your left hand. 4. Hold this position. Then switch arms, and repeat.

Wall Press for Your Front Shoulder: The front of your shoulder is always a hard place to stretch. The wall press is a great way to access those hard to reach muscles. Follow these steps for a good wall press: 1. Place your right hand on a wall at shoulder height. Place your palm on the wall so your thumb is facing upward. 2. Slightly bend your right elbow. 3. Twist your body to your left — away from the wall. 4. Hold this position. Then switch arms, and repeat.

Wall Lean for Your Calves: This stretch is great after long kicking sets. After you feel that burning sensation in your calves, wall leans are a great way to loosen them up. Here’s how to do a wall lean: 1. Place your hands on a wall at about shoulder-height. Keep your hands shoulder-width apart. Lean against the wall while facing toward it. 2. Scoot your right foot back as far as it can reach without straining it. 3. Place your right heel on the ground. 4. Keep your right leg straight. 5. Hold this position. Then switch legs and repeat.

Pretzel Stretch for Your Buttocks: Believe it or not, you use your buttocks a lot in swimming. You use it while you kick. You also use it every single time you push off the wall. Think about how many turns you do in every practice! You’ll soon realize how much these muscles are utilized when you begin this pretzel stretch. Follow these steps for a good pretzel stretch: 1. Sit down on the ground. 2. Bend your right leg, and place the sole of your foot flat on the ground. 3. Lift your left leg up, and place your left ankle on your right thigh. 4. Push your left knee away from you. If you’re not feeling the stretch, scoot your right foot in closer to your buttocks. 5. Hold this position. Then switch legs, and repeat.

Butterfly Stretch for Your Inner Thighs: There are a fair amount of groin injuries that occur in swimming: Especially in breaststroke. To help prevent inner thigh and groin injuries, make sure you stretch them out really well. 1. Sit up tall on the floor. 2. Bend your knees and relax your calves against the floor. 3. Press the soles of your feet together. 4. Hold your feet so that they remain touching. For a deeper stretch, press down on your knees.

Model Pose for Your Laterals: Swimmers tend to have very defined laterals for a reason. You are constantly overworking these muscles in practice. The model pose is a fantastic stretch to loosen up your overused laterals. 1. Sit on the floor. 2. Bend your left leg, and place your left foot flat on the ground. 3. Straighten your right leg. 4. Cross your left foot over your right leg. 5. Take your right elbow and press it diagonally against the outside of your left leg. 6. Push against your leg, and twist your torso. 7. Hold this position. Then switch sides and repeat.

Child’s Pose for Your Lower Back & Hips: The child’s pose will feel so good after practice! Your lower back can feel increasingly sore after practice. This stretch does a great job of accessing those lower back and hip muscles. Follow these steps for a good child’s pose: 1. Kneel down so that your whole shin is touching the floor. 2. Touch your legs together. 3. Rest your thighs on your calves. 4. Lean over your thighs so your belly touches your legs. 5. Lay your forehead on the ground. 6. Stretch your arms out in front of you with your palms facing downward.

These stretching techniques are great before or after your swim, especially if you are using your pool for fitness/exercise!

When you’re done with your workout, take just a few minutes to stretch out your muscles. Think about it as a warm-down. Stretching will help you loosen up, and let your body repair for your next workout.