Smart Healthy Women

  • Home
  • Digital Issues
  • Podcasts
  • Short Courses
  • Health
    • Fitness
      • Bodywork
    • Food & Diet
    • Mindset
  • Lifestyle
    • Family
    • Style
    • Inspiration
  • Love
    • Dating
    • Sex
  • Money
    • Women’s Business
    • Career
    • Investment

Smart Healthy Women

Because you matter

  • Home
  • Digital Issues
  • Podcasts
  • Short Courses
  • Health
    • Fitness
      • Bodywork
    • Food & Diet
    • Mindset
  • Lifestyle
    • Family
    • Style
    • Inspiration
  • Love
    • Dating
    • Sex
  • Money
    • Women’s Business
    • Career
    • Investment
  • Home
  • /
  • Featured
  • /
  • Fitness
  • /
  • Health
  • /
  • 8 Benefits of Aquatic Exercise
Featured, Fitness, Health

8 Benefits of Aquatic Exercise

By Sandra Bornstein
Aquatic Exercise

Can you remember the last time you jumped into a swimming pool? For many, swimming is mainly a bystander sport that is inspired by media favorites such as Michael Phelps, Mark Spitz, Jenny Thompson, Dara Torres and, most recently, Missy Franklin. While few will reach the peak performance of these Olympian athletes, the overall benefits of swimming cannot be dismissed.

Here are 8 reasons why you should add aquatic exercise to your weekly schedule:

  1. Increase Longevity. Researchers at the Cooper Clinic in Dallas and the University of South Carolina were part of the Aerobics Center Longitudinal Study that followed over 40,000 adults for more than 3 decades (1970-2003). Results from “Swimming and All-Cause Risk compared with Running, Walking, and Sedentary Habits in Men” showed that swimmers were approximately 50% less likely to die than walkers, runners and their sedentary peers.
  2. Become More Physically Fit. Sports experts have continually shown that swimming improves flexibility, muscle tone, muscular balance, endurance, and the body’s circulation. A consistent swimming regiment helps the heart muscle to become stronger and aids in the ability to maintain an appropriate weight.
  3. Joint Friendly Aerobic Activity. In waist deep water, the body handles only 50 percent of its weight. At chest height, the number is reduced to approximately 25-35 percent. Only 10 percent of one’s weight is being used when a person is submerged to their neck. These buoyancy factors allow a person to engage in activities that may not be possible on land. Aquatic exercises can be performed for a longer period of time since there is less stress on joints and muscles.
  4. Rehabbing From Injury and Illness. The buoyancy factors and the warmth of a therapeutic pool provide a great environment for an exercise program geared toward people recovering from an injury or illness. The water offers a 12-14% resistance factor compared to land based exercises. This level of resistance prevents sudden body movements that could cause an additional injury.
  5. Decrease risk of illness. Exercising aerobically for 2 ½ hours or more a week has been proven to lower the risk of chronic medical issues such as diabetes and heart disease. Regular exercise will lower cholesterol levels and also effect endothelium, a thin layer of cells that line the arteries. As people age, these cells lose their flexibility. Research indicates that regular aerobic exercise will improve the endothelium function in older adults who exercise.



  1. Prevents Overheating.  Water disperses heat more efficiently than air. The pool water continuously cools the body.  Exercise in the water is cooler and more comfortable than being on land.
  2. Fun Individual or Group Sport. A person can do a solo workout or join a class. When swimming solo, a person can identify their strengths and weaknesses and develop a program that meets their needs. Classes are an excellent way to socialize and meet new people Exercising in a pool is a delightful diversion from a routine exercise program.
  3. Improves Psychological Wellbeing. Invigorating aquatic workouts release endorphins that naturally make a person feel better. The rhythmic breathing associated with swimming causes a meditative state that is similar to the effects of yoga. Swimming can be calming and at the same time lower stress levels.

If you are recovering from an injury, trying to get in better shape, or looking for the Fountain of Youth, the advantages of an aquatic routine should not be dismissed. Some may argue that swimming is more time consuming than other activities. This is a meaningless excuse. No one wears their daytime clothes to exercise and then doesn’t shower afterwards. Unless you are allergic to chlorine, take the plunge. Have a great time enjoying your aquatic exercises.

Watch for future articles that provide suggestions for aquatic equipment, aquatic exercises, and routines.

About the author

Sandra Bornstein
Sandra Bornstein
Website

Sandra Bornstein, an international educator and writer, has taught K-12 students in the United States and abroad as well as college level courses at the University of Colorado and Front Range Community College. Sandra holds two masters’ degrees- one in Education from the University of Colorado and another in Jewish Studies from Spertus College.In 2010, her husband’s international job created a unique opportunity to live abroad. In India, she fulfilled three passions – a desire to travel, a zeal for writing, and a love of teaching. Sandra’s Indian adventure became the backdrop for her award-winning book, May This Be The Best Year Of Your Life: A Memoir.
Check out her website and author Facebook page.

  • Sandra Bornstein
    https://smarthealthywomen.com/author/sandra-bornstein/
    Muffins
    September 24, 2013
    Baking Chocolate Chip Banana Muffins With Kids
  • Sandra Bornstein
    https://smarthealthywomen.com/author/sandra-bornstein/
    Kids Can Cook
    September 5, 2013
    Working Together in the Kitchen- Stove Top Treats
  • Sandra Bornstein
    https://smarthealthywomen.com/author/sandra-bornstein/
    Kids Kitchen
    August 25, 2013
    Joy of Family Baking
  • Sandra Bornstein
    https://smarthealthywomen.com/author/sandra-bornstein/
    swimsafe
    August 11, 2013
    Swimming Safety Tips for Families
Tags: exercise, Featured, fitness, health, swimming, wellbeing
17 Seconds
Previous Post

Every 17 Seconds

June 27, 2013
Next Post

Sleeping, Dreaming and Wakefulness

July 2, 2013
Sleepless

You May Also Like

Clean home
Health

How to Organise and Clean Your Home for Better Health

April 11, 2020September 4, 2021
Eating Habits
Food & Diet

Things to Consider Before Changing Your Eating Habits

March 6, 2019July 11, 2019
gratitude
Mindset

The Science of Gratitude

March 4, 2019July 11, 2019
Get Social with Us!
About Us
Author Picture:

Join me as I share great strategies, stories, trends and awesome tips from experts all over the globe, for women who love to live life to the full!

[email protected] More about us
Recent Posts
  • Health, Inspiration

    I survived the chaos, you can too ! ….

    By Anne Duck November 4, 2021November 4, 2021
  • Culture, Featured, Investment, Tech

    Have you been WoW’d yet?

    By Estelle November 1, 2021December 8, 2021
  • Career, Mindset

    Quit Feeling Obligated to Follow Opinions Over Counsel

    By Kristin Smith August 30, 2021August 30, 2021
  • Health, mental health

    Why getting a dog when WFH will help with your mental health

    By Rebecca Lockwood July 14, 2021August 7, 2021
  • Inspiration

    Who is in charge? You or Life?

    By Kristin Smith July 31, 2020July 30, 2021
  • Health

    Parenting a child with autism solo (while trying to build a business…)

    By Susie Hopkins June 30, 2020July 1, 2020
  • Culture, Editor's Pick

    I Can’t Breathe

    By Froswa' Booker-Drew June 5, 2020June 5, 2020
  • Mindset

    It’s Time to Wait and See What New Self Will Emerge from the Stillness of this Chaos

    By Dr Dravon James April 15, 2020August 6, 2021
  • Health

    How to Organise and Clean Your Home for Better Health

    By Jane Wilson April 11, 2020September 4, 2021
  • Health

    Time to let go…

    By Crystal Sheffield-Baird March 28, 2020April 15, 2020
Facebook Twitter Pinterest Instagram Linkedin
  • Privacy Policy
  • Terms and Conditions
  • Website Disclaimer

© 2011-2020 Smart Healthy Women Magazine. All rights reserved.

Type and hit enter to display search result