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Swim

Swim

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Description

Swimming is one of the most enjoyable ways to keep fit without undesirable joint strain and physical exertion. Swimming is an aerobic exercise that involves movement of almost the entire body and has less impact on the body compared to other exercises such as running.

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Possible Benefits

  • May improve physical performance
  • May increase resistance
  • May improve lung capacity
  • May decrease stress levels
  • May improve your posture 
  • May strengthen your muscles
  • May improve mood
  • May improve cardiovascular health
  • May boost your confidence
  • May help with weight loss
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Required Equipment

Swimsuit, goggles, earplugs, and a swim cap. In certain cases, some of these items may be optional.

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How to Do It

Find a pool and go swimming on a regular basis. If you don't know how to swim, sign up for classes so you can develop a good technique. 

A good idea is to make it part of your exercise routine.

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Why it works

  • Swimming provides a complex cardio workout which activates the heart, lungs, and circulatory system. 
  • Swimming trains and improves the contraction movements of the heart, optimizing its functioning. 
  • It is a relaxing exercise for all the sensory activation. In addition, it forces you to train your breathing, which has a positive effect on the autonomic nervous system. 
  • It provides muscle relaxation, reduces bone degradation, and strengthens joint function. All this improves posture.
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Time Commitment

30-60 minutes

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Suggested Frequency

1-2 times per week

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Time of Day

Ideally in the morning or afternoon

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Possible Side Effects

Muscle pain, skin irritation.

It must be practiced with caution as there is a risk of drowning.

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Tips

  • To increase the benefits and avoid injuries, make sure you have a good technique.
  • Do regular breathing exercises to be more prepared for swimming. 
  • If you don't practice regularly, start with short sessions.
  • Complement this exercise with a good diet to improve your performance. 
  • Make sure you do it in a place with adequate sanitation to avoid infections by microorganisms. 
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Supporting Studies and Articles

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  1. Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4625655/ 
  2. Analysis of swimming performance from physical, physiological, and biomechanical parameters in young swimmers. https://pubmed.ncbi.nlm.nih.gov/17554159/ 
  3. Lung volumes in swimmers performing different styles of swimming. https://pubmed.ncbi.nlm.nih.gov/12024993/ 
  4. Mood alteration with swimming--swimmers really do "feel better". https://journals.lww.com/psychosomaticmedicine/Citation/1983/10000/Mood_Alteration_with_Swimming_Swimmers_Really_Do.6.aspx 
  5. Open water swimming as a treatment for major depressive disorder. https://casereports.bmj.com/content/2018/bcr-2018-225007.long 
  6. The effects of an exercise intervention on forward head and rounded shoulder postures in elite swimmers. https://pubmed.ncbi.nlm.nih.gov/20371564/ 
  7. The short-term effect of swimming training load on shoulder rotational range of motion, shoulder joint position sense and pectoralis minor length. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134534/ 
  8. Swimming and the heart. https://www.internationaljournalofcardiology.com/article/S0167-5273(13)00482-8/fulltext
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Category

 Mood  Confidence  Stress  Health  Fitness  Productivity  Focus  Sharpness
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