Water exercise | 8 benefits for better health

Regardless of our fitness level, swimming is a great activity for both our physical and mental health.

Swimming has the power to renew our muscles, transform us into the athletic guy we once were, turn back the clock and calm us down faster than an idyllic beach on a secluded island.

In a previous article, we talked about swimming related injuries. These injuries mainly concern athletes and the problems that can arise from overuse and intense training. Here we're going to talk about the benefits of swimming as a daily exercise for us mere mortals trying to keep in shape, get rid of daily stress and lose some weight.

The top 8 benefits of swimming

• Full body workout. Swimming uses every muscle in the body, so whether you're swimming breaststroke or butterfly, you'll be testing your whole body. Plus, exercising in water makes your body work harder, so 30 minutes in a pool is worth 45 minutes of the same activity on land.
• Great exercise for general well-being. Just 30 minutes of swimming three times a week along with a balanced, healthy diet and lifestyle is one of the best ways to stay fit and healthy and maintain a positive mental well-being. Do it with friends and it's even more fun!
• Relaxes and relieves stress. Whether it's work that's stressing you out, chores around the house or taking care of the kids, or just life in general, we all have times when we just want to relax and take a break from everyday life. Regular swimming can reduce anxiety levels, reduce stress and depression and improve your sleep. A leisurely swim is enough. There is no need for our swimming performance to cause even more stress!
• Burns calories. Swimming is one of the most effective ways to burn calories. A gentle swim can burn over 200 calories in just half an hour, more than twice as much as walking. A brisk swim will burn off the chocolate you regretfully ate a few hours ago at the office faster than going for a run or a bike ride.
• Reduces the risk of diseases. In addition to being an excellent form of cardiovascular exercise, swimming just 30 minutes a week can help protect against heart disease, stroke and type 2 diabetes.
• Supports the body. Water supports up to 90% of the body's weight. So whether you've sprained your ankle on Monday Night Football or have a long-term injury or illness, swimming is a great way to stay active.
• Increases energy levels. Inactivity is often responsible for the lack of energy we can sometimes feel. Just 30 minutes of swimming three times a week can boost your energy levels through the resulting increased metabolic rate.
• Exercise without sweat. If sweating prevents you from other forms of exercise, fear not! As a swimmer, you will never feel sweaty no matter how hard you work because the water around you is constantly cooling you down.

Water exercise and health

Exercising in water is a physical activity that offers many benefits. Buoyancy, which is a property of water, also benefits the exerciser by supporting a portion of their body weight.

Water allows us to do exercises that can be difficult to do on land. The buoyancy of the water facilitates movement and improves your flexibility. Water also provides resistance to movements, which helps strengthen muscles. In addition, by supporting much of the body weight, buoyancy reduces the load placed on the joints. This can allow us to return to exercise sooner after injury or surgery than would be safe or possible on land.

Strength and flexibility exercises are important for injury management and rehabilitation. Regular physical activity can benefit physical, mental and social health. It can also help prevent or manage many chronic problems, such as heart disease, diabetes, obesity, depression, and fatigue/chronic pain associated with cancer treatment.

Exercising in the pool can improve our health on several levels:

• Agility
• Balance
• Cardiovascular health
• Flexibility
• Strength & endurance
• Walking endurance

Many conditions can be benefited and improved by exercising in the pool:

• Joint arthritis & rheumatological conditions
• Fibromyalgia
• Back pain
• Pain after joint replacement
• Neurological conditions (stroke, MS, Parkinson's)
• Balance issues
• Joint & muscle issues

Water exercises

• Stretches
• Walking & running in water
• Jumping in water
• Biking in water
• Leg exercises
• Lunges in water
• Arm exercises
• Abs exercises
• Trunk stretches in water
• Ball exercises
• Styrofoam exercises

What to watch out for before exercising in the water | What are the rules?

• We don't swim on a full stomach – Make sure your last meal is at least 90' before
• We don't need to get heatstroke – Prefer times of day that sunlight is less direct (morning or afternoon hours)
• No need to crash on the rocks – Choose a calm sea with a sandy bottom, or swim in a supervised pool
• Protect yourselves – Have plastic shoes in the water if the bottom is rough

Water gymnastics in Athens - Attica

It is not necessary to swim alone in a pool if this discourages you. In Athens you will find several gyms or clubs that organize group programs, such as aqua fitness or aqua yoga, for both adults and children.

There are many sports clubs in Athens that allow access to their facilities, either individually or as part of group programs for all ages.

Here are some examples below that are of interest:

• Holmes Place – this gym offers group programs such as aqua fit & aqua power.
• Niriides fitness club in OAKA – offers aqua aerobics, aqua yoga and other programs, both at OAKA, and at sea, for adults and children, while it also has summer camp for children at sea.
• Sports center Dais – individual swimming, aqua aerobics, personal training.
• Athinna Swimming Center – adult swimming, aqua aerobics, pool for young & old children, summer camp.

Exercising in water is one of the most beneficial for the human body, as long as it is done correctly, regularly and taking into account the limitations that apply to each of us. It's time to enjoy the water, whether in the sea or in the pool, to get rid of stress, and to regain our lost form! Happy Summer!

FAQs - Frequently Asked Questions