Swimming is a type of recreation that has extremely positive effects on health. Swimming has aerobic effects of physical activity, and at the same time strengthens all muscle groups of our body. Water resistance that is ten to 15 times greater than air resistance further enhances the effectiveness of swimming and muscle strengthening (as if we were exercising with weights). Swimming strengthens the cardiovascular system, stabilizes blood pressure, deepens breathing, increases lung capacity and improves oxygen supply. In addition, it has a positive effect on the joints, increases their mobility and elasticity and has a positive effect on the coordination of movements.
Deep breathing that we are "forced" to swim in is actually the type of breathing that is recommended when we want to relax, reduce anxiety or reduce stress levels because deep breathing lowers the level of cortisol - the "stress hormone" that is responsible for our anxious state. Swimming strengthens the entire musculature of the body: arms, shoulders, back, chest, buttocks and legs, gaining fitness and endurance.
Swimming also consumes a significant number of calories: During 60 minutes of freestyle swimming, 500 to 700 calories are burned - 750 calories our body burns when we swim breaststroke for 60 minutes. 800 calories are expended during a 60 minute butterfly style swim. 500 calories are lost during a 60 minute backstroke swim.
For the best effect, it is recommended to swim for about 30 minutes every day. If this is not possible, swimming three times a week for about thirty minutes has an excellent effect. If there are difficulties in continuous swimming, you can start with a shorter duration with a gradual extension or you can take "breaks" in swimming. Every physical activity is good and the effects are mostly cumulated so it is not the most important to "blindly" follow the rules if it is a recreational activity (except for the rules other than those required by a specific health condition). Physical activity should be a pleasure for us, so it should be adapted to our personality, because only in that way we will not give up. We need to choose the style of swimming for the goal we want to achieve: comfort, recreation, building strong muscles, fitness, mobility.
If there is no health barrier (contraindication), it is best to combine all styles because in this way the best effect is achieved and all the muscles of the body develop evenly. If the goal is to develop great strength of the shoulders, back and legs, the butterfly style of swimming is recommended. This style is technically the most demanding, and it is also very demanding in terms of strength and coordination of breathing and movement. Crawl is one of the most common styles of swimming. If we swim at a faster pace, this is a style that is recommended when we want aerobic effects. Chest style is a slower swimming technique that requires more shoulder and leg strength. In case of diseases in the area of the cervical spine, one should be careful and opt for backstroke swimming. Back style is recommended for those who have spine problems, pain, poor posture and deformities.
Water is a specific medium and although it has numerous advantages, some specifics should be taken into account, especially for certain health problems. For example, it is important that the water is not too cold, especially in acute inflammatory conditions of muscles, joints or injured nerve. The water in the pools is treated with chlorine, so people who have certain health problems (sensitive skin, some skin diseases, allergies, neurodermatitis) should be careful. You should not swim after a large meal, but not hungry, because of the possible danger of lowering blood sugar levels (hypoglycemia).
People suffering from epilepsy, especially if it is not sufficiently regulated by therapy, must be especially careful, ie have someone to accompany them. People with insufficiently regulated diabetes should also be careful (possible hypoglycemia). In summer, swimming in the sea is recommended due to the many benefits that sea water has on human health with caution if cramps or fatigue occur - in which case you should get out of the sea or rest by "lying" on the water. should be entered abruptly as this may lead to constriction of blood vessels and possible cardiovascular incidents in persons who have unrecognized (or recognized) risks, ie who suffer from cardiovascular disease.