Top 10 benefits of swimming

Did you know that 20 minutes of swimming in a pool is equal to 60 minutes of exercise on land? We just saved you two hours in a week!

1. Weight management

You’ll burn over 300 calories in 30 minutes of breaststroke swimming, which is 201 more than walking.

2. Reduced stress

Surveys have shown that lowered stress and tension levels can be sought by swimming. It’ll help you unwind, relax and feel mentally refreshed.

3. Muscle strengthening

Water is thicker than air, so you’ll be working harder to get through it — up to 44 times harder, actually.

4. Low impact

Your body is buoyant in the water, which means you’re actually only bearing about 10 percent of your weight.

5. Increased flexibility

When you swim, you must twist, reach, stretch and pull your body through the thick water. This repeated stretching can make swimmers more flexible.

6. Endurance

Swimming is a great way to increase endurance. The longer people swim, the more their bodies come to tolerate hard workouts.

7. Lowered blood pressure

Swimming three times a week for 30 minutes has been shown to lower blood pressure and resting heart rate after just 10 weeks. When you lower your blood pressure, you also lower your risk of stroke, aneurysm, transient ischemic attack, dementia, disability, kidney disease and heart disease significantly.

8. Muscle recovery

Swimming helps your circulatory system move blood around your body and back to your heart more efficiently, clear blood lactate, and reduce tissue inflammation caused by exertion.

9. Build bone mass

Recent studies have shown that swimming can actually increase bone mass density, and, specifically, femoral bone weight.

10. Better breathing

The air’s moisture at a swimming pool makes it easier for people to breathe, which is especially beneficial for those who suffer from exercise-induced asthma. It also increases lung volume and builds better breathing techniques, which is great for runners.

This article was originally written by Matt Cook, Weekend Triathlete. For more benefits and information, visit White Mountain Aquatic Center at,

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