Swimming can help you lose weight, and research shows that it has many other great benefits, including lowering insulin and cholesterol levels.
The feeling of being in cool water, each stroke increases your heart rate, and your breathing is steady; all of which create an experience that is both relaxing and has great health benefits.
According to recommendations, adults should do 150 minutes of moderate-intensity activity (such as water walking, water aerobics) or 75 minutes of vigorous-intensity activity (such as swimming) each week. If your goal is to lose weight, you may need more time to exercise than this.
How does swimming help you lose weight?
To lose weight, it is important to create a calorie deficit, meaning you burn more energy than you take in. Swimming is one of the most effective ways to do this without putting too much pressure on your body. Because it is a full-body activity, swimming engages many muscle groups at the same time, from the arms, shoulders, chest to the back, abdomen and legs. When the entire body is working, the amount of calories burned in a swimming session can be equal to, or even surpass, that of jogging or cycling.
Not only that, research has also shown that swimming helps improve insulin regulation and reduce bad cholesterol in the blood. Two factors often related to weight and metabolic health. In other words, in addition to supporting weight loss, swimming also helps the body operate more smoothly in many aspects.
Other outstanding benefits besides weight loss for the body
Not only does it support weight loss, swimming is also considered one of the most comprehensive forms of exercise. It brings many positive effects to the body, both physically and mentally:
1. Reduce cholesterol and blood pressure
Swimming has been shown to improve cardiovascular health. Rhythmic movement in the water environment helps the heart work more effectively, the heart rate is stable and the blood circulates well. Thanks to that, the concentration of bad cholesterol (LDL) is reduced, while good cholesterol (HDL) is maintained. At the same time, blood pressure also naturally decreases, contributing to protecting the cardiovascular system and reducing the risk of heart disease and stroke.
2. Stabilize blood sugar
People at risk of diabetes or living with this disease are often advised to exercise regularly. Swimming helps muscles use glucose more effectively, thereby keeping blood sugar stable. This is a big advantage compared to relying solely on medication or diet, because underwater exercise is both gentle and supports long-term disease control.
3. Build muscle
Not everyone knows that swimming is not only a cardiovascular exercise but also has the effect of strength training. Each movement of waving arms, kicking legs or keeping balance in the water requires the coordination of many muscle groups. After a period of maintenance, you will feel your body firm, your muscles supple and your endurance significantly improved.
4. Improve your spirit
Water has the ability to soothe your body and mind. The steady breathing while swimming makes you feel like you are participating in a dynamic meditation session, reducing anxiety and stress after a long day. Many studies show that swimming can help improve sleep and improve mood, thanks to the combination of physical movement and the feeling of relaxation in the water.
5. Joint-friendly
A big plus of swimming compared to other sports is its “low-impact” nature. While running or high-intensity exercises can easily put pressure on the knees, hips and ankles, water supports the body, reducing the load on the joints. This is especially useful for overweight people, the elderly or those who are having joint problems and are prone to injury.
Tips for Getting Started with Swimming to Lose Weight
If you are new to swimming, the most important thing is to take your time. Give your body time to adapt to the water and the rhythm of movement. You can start with a few short laps, rest when needed, and gradually increase the duration each week. Once you have maintained about 30 minutes per session, try increasing the speed or adding more swimming distance, but only increase it by about 10% to avoid overexertion.
In addition to swimming, you can combine simple strength training sessions twice a week to help your body become more balanced and healthy. After leaving the pool, don’t forget to stretch for a few minutes. This is a little secret to increase efficiency, keep muscles flexible and limit injuries.
And if you have been swimming regularly, try to refresh your routine by changing your swimming style, gradually increasing your speed or taking part in aquatic fitness classes. These changes not only help you continue to burn calories, but also add excitement, making swimming an enjoyable part of your daily lifestyle.
