Health and Fitness

Keeping the Olympic Torch Alive

By Cheryl Alker

If, like me, you were glued to your TV during the Olympics in Rio then I am sure you could not help to have been a little inspired to get out there and either take up a sport, or just generally work harder at your own fitness and wellbeing. Whilst we can only marvel at the supreme level of athleticism of each individual competing and the incredible amount of work and commitment it takes to reach such a level, it does not mean that we too cannot work equally hard to commit to our goals.

But where to start?

Maybe balancing on a four-inch beam or hurtling yourself across the parallel bars might not be quite for you! However, there were obviously many sports featured that could be, what about cycling, running or beach volleyball? Oh, I can hear your protests already, “I’m too old for that,” “what about my aching knees?” “Oh, that would really aggravate my back”. So I have the answer to all you naysayers…… the pool, yes swimming might just be something we could all do without aggravating too many joints. Whilst you don’t have to be the next Michael Phelps or Katie Ledecky, starting off with a few laps of the pool could take your fitness level to a whole new level!

Below are some of the reasons why I believe you should be dusting off your old swimming costume and diving in!

Swimming Counts as Both Cardio and Strength Training
When you are in the pool, if you aren’t moving constantly, you’re sinking! You are therefore almost forced into cardio training plus, water is about 800 times denser than air, so your muscles are under constant resistance. So no more trying to decide if today is going to be a strength or cardio day, you get the best of both worlds every day.

It Is Low on Impact
Because swimming is a low impact sport it means it is a great workout for people with injuries and those of us who need to take it easy on their joints. It may also mean greater results, though, research shows that you can swim at higher intensities on a regular basis without feeling wear and tear on your body. You could actually have a super-hard workout one day and still be in the pool the next as research in the International Journal of Sports Medicine shows swimming is better than straight-up rest for exercise recovery, for when you want to take it easy.

It Really Is Good for Your Lungs
When your face is underwater, oxygen is at a premium, your body then adapts to use oxygen more efficiently. It also learns to take in more fresh air with every breath and expel more carbon dioxide with every exhalation. A study in the Indian Journal of Physiology and Pharmacology even found that swimmers had better tidal volume (the amount of air that moves in and out of the lungs during relaxed breathing) compared to runners. This results in a lower resting heart rate and lower blood pressure. Note to all you runners, adding a couple of swims to your training regime could improve your overall times.
Anyone Can Do It
Whether you’re recovering from, or have an injury, pregnant, a new mom, or an Ironman competitor, swimming can give you a great workout. You are able to control the pace, intensity, and what you get out of every session.

It Reduces Stress Levels
While exercise-induced endorphins will do wonders for your stress levels, getting in the water for your workout may have its own special brand of mood-boosting benefits. Being submerged in water dulls the amount of sensory information that bombards your body, helping to bring on feelings of calm, according to a study published in Pain Research & Management. Researchers found that regular flotation tank sessions were effective at relieving symptoms in patients suffering from conditions related to chronic stress.

It Turns Back the Clock
Regular swimmers are biologically 20 years younger than their birth certificate say they are, according to research from Indiana University. Scientists say that, even up until your 70th birthday, swimming affects blood pressure, cholesterol levels, cardiovascular performance, central nervous system health, cognitive functioning, muscle mass, and blood chemistry to be much more similar to that of your younger self.

It Works Normally Underworked Muscles
When you run or sit on a bike your arms, for instance, are obviously not getting the same intensity of workout as your legs. However, when you’re in the pool, your arms are fully engaged so your often-neglected lats, deltoids, and traps receive the benefit as well. Plus, since so much of swimming is about staying balanced and level in the water, swimming helps you develop the deep stabilizing muscles in your core and lower back that are so often missed.

Getting Started

That’s easy; equipment needed is a swimming costume and maybe a pair of goggles.

You may be lucky enough to have your own pool or access to a community pool but a public pool is relatively cheap compared to many gym memberships. They will often offer lessons also so help is at hand should you need to brush up on your strokes or learn the basics.

So Before You Dive In

• Choose a safe environment
• Warm up your muscles and joints before entering the water
• Have plenty of fluids on hand and drink regularly
• Stretch after your swim
• Don’t overdo it if you are just starting out
• Get clearance from your doctor if you haven’t exercised in a long time or have a past injury or surgery.

So go on, keep the Olympic torch alive and jump in feet first!