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Sports for Life: Get in the Swim of It

by Barbara Eisner Bayer

Think of Esther Williams and you might picture elaborate Busby Berkley musicals with choreographed swimming. But the sport that Williams glamorized now is considered by health professionals as one of the best exercises for your entire body — and for your entire life. Swimming tones a variety of muscle groups, including arms, legs, neck, feet, stomach and back. If you desire fitness without pain and joint stress, swimming may be the perfect sport for you.

Lap up good health

According to BlueCross BlueShield of Minnesota, swimming 30 minutes three times each week is enough to keep you healthy. Swimming on a regular basis will:

• Provide a cardiovascular workout that rivals running or aerobic
• Strengthen your heart muscl
• Improve delivery of oxygen to muscle
• Help to lower blood pressur
• Build physical endurance

Help raise levels of HDL cholesterol (the good kind), which ultimately protects against cardiovascular disease

If you’re looking for a low-impact activity, swimming is an excellent choice. Unlike other sporting activities, like running or playing tennis, there’s no strain on the joints when you exercise in the water. Swimming also is great for relieving tension or anxiety. In fact, it may even produce a sense of euphoria: When you swim for an extended period of time, the body releases endorphins, the hormones that act as opiates and produce a natural sense of well-being. (Call it “swimmer’s high.”)

Swim and be thin

Swimming raises your metabolism, which means your body will burn calories at a higher rate for several hours after you stop exercising. For the average woman, swimming a slow crawl or backstroke for 20 minutes burns about 200 calories; for the average man, it’s about 260 calories. That’s roughly equivalent to 20 minutes of fast rope-skipping or high-impact aerobics — without the sweat. And unlike tennis, softball, or other competitive sports, you can swim by yourself, at your own pace. And you can stop when you get tired.

The ageless sport

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Make a splash

If you’re a non-swimmer, it’s never too late to learn. Most local recreation centers (such as the YMCA) and health clubs offer swimming lessons. If you already know how to swim, make the most of it! Whether you prefer swimming in the wide open spaces of a lake, river, or the ocean; or the closer confines of a pool, the aqua-aerobic exercise can’t be beat.

With more than 2.5 million public and private pools in the U.S., it shouldn’t be difficult to find a place to swim. Check your local health club or Y, or try area hotels, which sometimes feature pool memberships. And local high schools or colleges often make their swimming facilities available to the public.

Ideally, water temperature should be between 82 and 85 degrees. Water that is too cold may cause pain in your joints, but too-warm water can make you feel weak. If you’re unsure about your swimming abilities, wear a flotation device (such as a belt). You’ll still work your muscle groups as you propel yourself through the water.

Swim! It keeps you fit for life