10 reasons for you to start swimming now –

The World Health Organization (WHO) recommends that adults do at least 150 to 300 minutes of moderate to vigorous aerobic activity per week — including those living with chronic illness or disability. A great way to reach your goal is to go swimming, which burns almost the same calories as running and doesn’t harm your joints.

10 BENEFITS OF SWIMMING

Sport is so advantageous that its contraindications are minimal. “Restrictions are few and specific, as in the case of people who are allergic to some components of the pool — but there are already those without chlorine and chemical products”, explains cardiologist Ausonius Sawczuk, from Hospital Albert Sabin, in São Paulo.

Want reasons to start swimming? Check out:

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WORKS THE WHOLE BODY

“Swimming is a physical activity that requires an effort caused by the resistance of the water. It works pretty much every muscle in the body,” she says. And more:

Increases your heart rate without stressing your body; Tones the muscles; Builds strength; Builds resistance.

There are several moves you can use to bring more variety to your swim workout (and each focuses on specific muscle groups), including:

Breaststroke; Back; Butterfly; Crawl; Free style.

“The increase in muscle tone is proportional to the exercise, that is, the growth is not the same as in weightlifting or Crossfit”, says the expert.

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IMPROVES HEALTH

While your muscles are getting stronger, your cardiovascular system is also working at full speed. Compared to sedentary people, for example, swimmers have about half the risk of death, points out a study. Other research has also shown that the practice can help lower blood pressure and control blood sugar.

“The heart starts working at a lower rate — that is, it needs to beat less to get the same result,” says Ausonius Sawczuk.

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INDICATED FOR INJURY RECOVERY

According to the doctor, swimming has no impact — unlike sports like running. This advantage is especially important for people who are recovering from injuries and/or surgeries, who have arthritis or suffer from chronic pain.

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INCREASES LUNG CAPACITY

“Lung capacity is nothing more than how much a patient inhales and how much they exhale — and how much oxygen is absorbed in this exchange”, says the professional.

That is, as training passes, there is less need for deep breathing to maintain oxygenation — that is, our lungs become more adapted and more effective.

People with asthma or other respiratory conditions often benefit from it. “During swimming, you have to breathe in synchrony as you perform the strokes, exhaling through your mouth. So you learn to have more coordinated breathing, which also greatly improves your lung capacity.”

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GOOD OPTION FOR PEOPLE WITH MULTIPLE SCLEROSIS OR DISABILITIES

Swimming is a good option for those with multiple sclerosis. That’s because water decreases the action of gravity and makes movements easier.

For you to have an idea, a study found that a 20-week swimming program is able to significantly reduce the pain of patients with this condition. Participants also reported less fatigue, depression and disability.

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BURNS CALORIES

Swimming is an efficient way to burn calories. A 170-pound person can burn up to 423 calories an hour if he swims at a moderate pace. Walking burns up to 314 calories/hour; and the elliptical, 365.

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IMPROVES SLEEP

As well as other activities. In a survey of older adults who suffered from insomnia, participants reported an increase in quality of life and sleep after engaging in aerobic exercise.

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BALANCES THE MOOD

The regular practice of physical exercises promotes the regulation of several hormones in the body, including those responsible for feelings of relaxation and well-being.

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SAFE FOR PREGNANT AND ELDERLY WOMEN

Pregnant women and elderly people have reduced mobility due to changes in the body’s balance center – so the risk of falls is greater.

By reducing the action of gravity and facilitating movements, swimming and other aquatic activities, such as hydrogymnastics, are extremely suitable for both groups.

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LITTLE PEOPLE LOVE IT!

Children also need to expend energy. Swimming can be a great way to do this — after all, the activity is extremely fun and teaches little ones how to swim, an important skill for their safety.