Let’s review what was mentioned in Part 1 of Swimming’s Health Benefits, in reverse order of importance: 10) The Ability to Recover from Health Issues through Bearing Only 10% of Your Body Weight in the Water; 9) The Increase in Muscle Tone and Strength; 8) Improved Flexibility; 7) A Healthier Heart. In addition to Joe Loughlin’s quote, let me add two more testimonials for the sport of swimming’s ability to strengthen one’s most important muscle—the heart. Inge Sedey, a Stingray Swim Club member, three weeks ago, underwent open heart surgery to mend her heart valves. Each of her cardiac and internal medicine doctors were amazed at the health of Inge’s heart organ. This allowed the senior to endure a very difficult surgery with great success. Ms. Sedey informs us “They [my doctors] asked me what I had done to keep my heart so strong, despite my valve problem, throughout the years. When I replied that I usually swam three times a week, they [my docs] all told me what a great exercise swimming is for the heart!” Supporting Inge’s statement is Chris Hinde, one of the founding members of the Stingrays and present Sun City water aerobic instructor.
Chris, who recently suffered a major heart attack described by his cardiologist as a “widow maker,” suggests, “If I had not been in such good heart health, my heart attack could have well ended my life.”
In fact, within a few weeks of the cardiac emergency, Mr. Hinde was released and encouraged by his doctor to go back to his water activities.
Now let’s continue to explore the sport of lap swimming and its beneficial attributes (6 to (1) in reverse order of significance, according to Michael Franco’s “10 Health Benefits of Swimming,” which can be found on the Internet under health.howstuffworks.com.
6) Weight Control
Swimming is now being recognized as a huge calorie-burning exercise, depending on one’s own physiology and intensity used in workouts. For example Mr. Franco tells us of the number of calories burned for every 10 minutes of continuous swimming using each of the following strokes: breaststroke – 60 calories; backstroke – 80 calories; freestyle – 100 calories; and butterfly- 150 calories. Nothing boosts the calorie-burning component of swimming, of course, like speed intervals. Used for competitive training, these sudden shorter bursts of anaerobic (maximum use of heart and lungs) exercise are followed by a brief recovery period.
5) Improved Asthma Symptoms
Because swimming can increase lung volume and teach proper breathing techniques in a moist environment, the sport not only helps to avoid asthma attacks but can actually improve asthmatic conditions among swimmers, notably a few former Olympians.
4) Improved Cholesterol
The ratio of the desired cholesterol, HDL, to the non-desired cholesterol, LDL, is tremendously improved. For every 1% increase in HDL, the risk of dying from arterial heart disease drops by 3.5%, according to our author. He mentions a research study of endothelium (thin layer of cells that lines arteries), which usually becomes less flexible as one ages. It was discovered for those study participants in their 60s, who did aerobic exercise, their end function was found to be equal to those 30 to 40 years younger. The theory here, according to Mr. Franco, is the control group remained fit from the continued expansion and contraction of their arteries.
3) Lower Risk of Diabetes
With this disease, aerobic (maximum use of oxygen and blood flow over a prolonged period of time) exercise is a must! Michael Franco sites one study where men were able to reduce their risk of diabetes by an average of 6% for every 500 calories burned weekly in aerobic exercise. For instance, according to the research, 30 minutes of breaststroke, performed 3 times weekly, was discovered to reduce type 2 diabetes by over 10%. Another study focusing on women found that swimming “robustly” for only 1 time weekly could reduce the women’s risk of developing type 2 diabetes by 16%. For those individuals with type1 diabetes, the American Diabetes Association warns that they need to get a total of 150 minutes weekly of moderate intensity physical activity, such as lap swimming, over a period of 3 times weekly to control their blood glucose (sugar) levels.
Bruce Hofstetter, a former Evanston Masters swim instructor, informs us, “How swimming has helped me is simple. It helps me reduce my A1c glyco-hemoglobin level [3 month glucose in the blood count] from 7.2 to 6.4. Also I just feel better.”
2) Lower Stress, Higher Spirits, and A Better Brain
In addition to a natural “high” with the release of endorphins (the feel-good brain chemicals), swimming can also give the same relaxation response found in yoga or tai-chi.
Michael says, “This is largely due to constant stretching and relaxing of muscles combined with deep rhythmic breathing.” He adds, “It [swimming] is also a meditative exercise with the sound of your own breathing and the splash of the water acting as a mantra [spiritual experience] of sorts that can help you “drown out” all other distractions.”
Research here has also shown that swimming can actually improve the brain through a process called hippocampal neurogenesis. In this process, stress-lost cells are replaced in the brain. Robert J. Walsh, MD and Emeritus Professor of Northwestern Medical School, adds, “For me, swimming gives my endorphins a “runner’s high.” This gives me physical and mental and emotional [strength] for my health and wellness!”
Caryl Fabian, a competitive 87 year old swimmer, finalizes, “When you learn to swim well, water works for you and it is a “euphoric feeling!”
1) You Just Might Live Longer
Finally and most important, Michael Franco discovered a University of South Carolina study enlisting 40,547 men, aged 20 to 90, for 32 years. Researchers discovered that those who swam regularly had a 50% lower death rate than runners, walkers or, of course, men who received no exercise. The study authors concluded that the same benefits would be received by swim-loving women. Come join Stingrays, Ann, Joe, Inge, Chris, Bruce, Dr. Bob,and Caryl on your quest for great health through the fabulous sport of swimming!
