Swimming exercise has many benefits and is suitable for everyone

Swimming takes place in water, which has a different density and thermal conductivity than air. The density of water is 800 times that of air, and its thermal conductivity, pressure and resistance are all greater than those of air. Therefore, it has positive effects on human metabolism, temperature regulation, cardiovascular system, respiratory system, muscle system, growth and development, and delaying aging. The specific effects are as follows:

1. Swimming can improve cardiopulmonary function.

When swimming, a person lies prone in the water. Due to the buoyancy of water, a person weighs only a few kilograms in water. When a person is on land, all his organs have to support much more weight than in water. In comparison, the load during swimming is far less stimulating to the human body than land activities. Lying flat in the water can also reduce the resistance of the blood circulation system and the load on supporting organs. Various postures during swimming require full extension of the spine, which is very effective in preventing hunchback and scoliosis.

Swimming can also increase the function of the respiratory system. When swimming, the chest and abdomen are subject to water pressure. The pressure on the chest is 120-150 Newtons, which makes breathing difficult. Long-term swimming exercises can increase breathing depth and improve lung capacity. The lung capacity of an excellent swimmer can reach 5000-7000 ml, while that of an average healthy man is around 3500 ml.

Participating in swimming exercises can improve the ability to adapt to water temperature and air temperature and enhance physical fitness. Many children with asthma have enhanced their physical fitness and defense against cold through swimming exercises, reduced the number of asthma attacks, and even cured asthma.

Swimming can also effectively enhance and improve the function of one's cardiovascular system. In particular, participating in swimming exercises from an early age can promote the development of the cardiovascular system, which is irreplaceable by other sports. When a person moves from a supine position to a still standing position, due to the effect of gravity on the blood, about 600 ml of blood accumulates in the leg veins, so the cardiac volume decreases. At this time, the body has to speed up the heart rate to maintain the heart's blood output per minute.

This is why people have a faster heart rate and a smaller heart volume (about 600 ml) when standing or lying down. Conversely, when changing from standing to lying down, the static pressure of the body's fluid decreases, and blood moves from various parts of the body to the chest cavity. The pressure on the heart due to gravity is reduced, and it is easier for blood to return to the heart than when standing. As a result, the heart volume increases (about 740 ml) and the heart rate slows down.

When swimming, the hydrostatic pressure in the body is offset by the buoyancy of water, which creates a feeling of weightlessness. The water pressure will push 700 ml of blood in the superficial veins back into the chest cavity, so the central venous pressure will increase significantly. As a result, the amount of blood in the heart increases, the heart volume increases (to about 840 ml), and the heart rate slows down accordingly.

Long-term swimming exercises, especially long-distance swimming, can effectively increase heart volume and reduce heart rate at rest. The morning pulse of an excellent athlete can reach about 40 beats/minute, and functional economy occurs when completing quantitative work. Swimming can also increase the elasticity of blood vessel walls, increase the number of capillaries, significantly improve the function of the circulatory system, improve blood pressure, and significantly increase pulse pressure differences.

Swimming can effectively consume body fat, especially long-term swimming, because the water temperature is about 10OC different from body temperature, which will accelerate the dissipation of body heat and increase consumption. Many people have a big appetite or feel hungry after swimming. Swimming will control your diet and is undoubtedly a good way to lose weight. Experiments have shown that swimmers consume more heat energy than long-distance runners, gymnasts, and wrestlers. The heat dissipated by swimming in 200°C water is twice that under basal metabolic conditions. The calories consumed by swimming for 5 minutes in 50°C water is equivalent to the calories consumed by long-distance running on land for 1 hour.

Modern scientific research shows that there is a type of cell called T lymphocyte in the human immune system, whose activity and number decrease with age. Therefore, people are more likely to suffer from certain diseases after middle age, such as stomach disease, coronary heart disease, rheumatoid arthritis, bronchitis and tumors, etc. The occurrence of these diseases is closely related to the decline of human immune function, and long-term swimming or cold water swimming (winter swimming) is one of the most effective remedies.

Swimming also has the effect of beauty and skin care. Swimming is done in water, and the long-term high humidity environment is very good for moisturizing and maintaining the skin. Swimming not only increases moisture, but water also has a massage effect on the skin.

2. Swimming is a good means of educating children.

The 1990s is the era of only children. Some of their weaknesses, such as inability to endure hardship and weak willpower, are a headache for many parents. However, many parents are willing to let their children swim. In addition to learning a self-protection skill and exercising their bodies, the more important thing is to let children exercise their will and quality in the process of learning to swim, and cultivate good habits of observing discipline.

3. Swimming is a panacea for young and middle-aged people to relieve stress and restore energy.

Swimming is a good way to regulate your mood. When people are busy working or studying, they are often anxious, depressed, restless and so on. As long as they swim a few times in the water, the water flow will massage and impact the body, forming a special massage style. This natural massage will not only relax the muscles, but also relax the tense nerves, expel those negative psychological factors that have side effects on the body, and restore a positive and healthy mental state. At the same time, swimming is a very social sport. Most people who participate in swimming go together. Swimming in one place for a long time will make you make a group of new friends. These people get together to chat, take care of each other, which makes people spiritually satisfied.

4. Swimming is a good way for the elderly to entertain and keep fit.

The load intensity of swimming is relatively low, and it is a suitable method of entertainment and fitness for the elderly.

Elderly people who participate in water exercises do not necessarily have to be good swimmers. They can achieve the purpose of exercise by walking in the water or carrying a lifebuoy. Elderly people who have difficulty moving on land due to obesity can use buoyancy to exercise in the water to enhance muscle strength, promote cardiovascular function, and improve the flexibility and agility of joints and ligaments. At the same time, water exercise is beneficial for the treatment of chronic diseases and physical recovery of the elderly.