Any aerobic workout that gets your heart pumping and your sweat glands working might help strengthen your heart and make you feel better. However, swimming, in particular, is a fantastic cardiovascular exercise.
The extensive network of veins, arteries, and other blood vessels that flow throughout your body to deliver oxygenated blood to every cell is part of the intricate and hard-working cardiovascular system, including your heart.
According to the Texas Heart Institute website, the system is so comprehensive that if all of the network’s vessels were laid end to end, the resulting vascular “rope” would be approximately 60,000 miles long and go around the globe more than twice.
Your body has a lot of blood-pumping space, so your heart must work hard throughout the day to keep blood, oxygen, nutrients, and waste products produced by cells moving.
Swimming appears to be one of the finest types of exercise to support your heart and circulation system, and exercise can help improve that process.
Here are the top four benefits of swimming for heart health.
Your blood pressure automatically and very immediately decreases as part of a complicated series of physiological reactions to immersion in water that is cooler than your body temperature. This process is known as the mammalian diving reflex.
When you first step into the water, if you experience a sense of tranquility and a calming of anxieties, you are not alone, and it is not all in your brain. That is the mammalian diving relaxation beginning to take effect. In the event that you fall through the ice on a winter’s day and need to survive, it slows your pulse to help you conserve oxygen.
Swimming has a short-term, reduced heart rate due to the effects of muscle growth, in addition to this immediate effect that occurs even in degree pool water. Cardiovascular exercise can enhance the size and strength of your heart muscle, just as you can build a bicep with consistent, moderate increases in weightlifting repetitions.
Your heart may eventually become so robust as a result of this that it will not need to exert as much energy to maintain your circulatory system’s essential functions. This lowers the stress on the heart throughout the course of your life because it does not need to beat as frequently.
Hirofumi Tanaka, a researcher at the University of Texas, has been studying the impact of swimming on human health for several decades. Several studies have revealed a direct link between how much adults swim and the health of their hearts.
Two studies, in particular, found that adults who began swimming improved their blood pressure significantly. A 2012 research of 43 older men and women (average age 60) discovered that after starting to swim a few times a week, their systolic blood pressure (the top number) had decreased.
At the start of the trial, the average systolic blood pressure was 131 millimeters of mercury. That average had reduced to 122 after 12 weeks. Swimming resulted in a considerable decline in blood pressure compared to the control group, which observed no change during the duration of the study.
Swimming also decreases blood pressure, according to smaller research published in 1997.
Exercise increases your body’s overall efficiency, not just your heart’s. Your circulation increases as the entire 60,000-mile network of vessels becomes more effective.
With greater circulation, your blood is better equipped to transport oxygen and remove waste from all the areas of your body. You are less likely to experience an embolism if your circulatory system is healthy. An embolism is a blood clot obstruction that often develops in a vein in your leg, escapes, and travels to your lungs, where it can be fatal. (If you have circulation issues, you should also be concerned about other types of embolisms, but pulmonary embolism is the most prevalent.)
A healthier circulatory system can assist your body in delivering nutrients to cells that require repair and lower your risk of stroke and other circulatory issues. Your body’s interstate highway system is the circulatory system, and it must be in good working order to move all that traffic where it needs to go. Swimming might assist in filling some of the systemic metaphorical cracks that may appear as you get older.
In addition to swimming, the water itself aids in the maintenance of circulatory health. The pressure of the water against your skin can also assist your body in moving blood to the appropriate areas. Consider incorporating swimming as a form of therapy if you suffer from diabetes and have edema, swelling, or poor circulation in your lower limbs, feet, or toes. This will help your body shift the extra fluid and encourage better blood flow to the extremities.
Do you go to the pool when you are stressed out? You are most certainly not alone, though.
Statistics from a 2012 poll of almost 1,200 swimmers, aged 16 to 45, from around the world, carried out by the swimsuit company Speedo, demonstrate how unwinding swimming can be, even when you are putting in a hard exercise.
Swimming, according to 74% of respondents, relieves stress and tension.
The majority of respondents (68%) claimed that getting in the water improves their self-esteem.
Swimming, according to 70 of the respondents, makes them feel psychologically rejuvenated.
The capacity of swimming to aid in stress management is extremely significant for promoting heart health and minimizing stress, a key risk factor for a heart attack.
Choose swimming since it is gentle on your joints, and you are almost weightless when you are submerged in water. Swimming can be a terrific method to get moving in a gentle but effective fashion, especially for older persons who might have mobility or stability concerns. Moving against the water also produces a mild resistance workout that can help develop strength and endurance, all of which are excellent advantages for extending life.
While swimming may be the best exercise for heart health, any exercise is better than none when it comes to maintaining overall health and well-being.