Being active is a way of life here at The Houstonian Club. Swimming is an excellent way to work your entire body and cardiovascular system. An hour of swimming burns almost as many calories as running, without the impact on your bones and joints. There are a host of benefits you may gain from swimming laps regularly. Make swimming a part of your regular routine to mix it up a bit!
One of the biggest benefits of swimming is that it truly works your entire body, head to toe. Swimming increases your heart rate without stressing your body, tones muscles, and builds strength and endurance. There are various strokes you can use to add variety to your swimming workout. These strokes are the freestyle, backstroke, breaststroke, and butterfly. Also, just kicking or pulling can be done independently. Each of these focuses on different muscle groups, and the water provides a gentle resistance. No matter what stroke you swim, you are using most of your muscle groups to move your body through the water. While your muscles are getting a good workout, your cardiovascular system is also being challenged. Swimming makes both your heart and lungs stronger.
Swimming can also be a safe exercise option for people with injury, disability, or other issues that make high-impact exercises difficult. It can help reduce some of your pain or improve your recovery from an injury. Studies have shown that people with injuries reported significant reductions in joint pain and stiffness and experienced less physical limitation after engaging in swimming. Swimming seems to have many of the same benefits as frequently prescribed exercises performed out of the water. Breathing exercises and requirements associated with the sport, like holding your breath, can help you expand your lung capacity and gain control over your breathing which can transfer to all aspects of life.
Swimming is also an efficient way to burn calories! A 160-pound person burns approximately 450 calories per hour while swimming laps at a low or moderate pace. That same person may burn up to 715 calories per hour swimming at a more vigorous pace. A 200-pound person doing the same activities would burn between 528 and 892 calories per hour. To compare these numbers to other popular low-impact activities, that same 160-pound person would only burn around 314 calories walking at 3.5 miles per hour for 60 minutes. Yoga might burn just 183 calories per hour, and the elliptical trainer might burn just 365 calories in that hour.
Swimming is accessible to a wide range of people who deal with physical issues that make other exercises, like running for instance, less appealing. And it’s great for kids, too! Kids need a minimum of 60 minutes of aerobic exercise each day, and it’s very helpful to parents when this exercise doesn’t feel like a "chore”. Swimming is a fun activity and doesn’t necessarily feel like a formal workout, and you can do either structured swim lessons or even join a swim team. Unstructured swim time is another solid option to get kids moving!
If you’re looking to try something new, jump in the pool! Swimming has a host of benefits for your mind, body, and soul. Once you get the basics down, try swimming laps at a pace that keeps your heart rate elevated. Don’t forget to drink plenty of water and take breaks as necessary. Most of all, have fun!
Come out and try one of our SwimFit (Adult) classes for all levels and reap the benefits! Youth After-School Fitness Swim Fall and Winter Programs will start in early September. For more information on Adult and Children’s Swim Programs, please contact Erica Meyer, Aquatics Director, at
emeyer@houstonian.com.