Benefits of swimming for heart health

 Surely, during the summer we have taken a bath in the sea or in the pool . Without a doubt, it is a refreshing activity, but it also provides us with benefits not only physical, but also mental . 

We may have considered swimming with lifeguard certification  as an option to keep fit and improve our cardiovascular health. And, if so, in this article we are going to see that it is one of the most complete , most affordable and safest activities to start a physical activity plan. 

However, we are faced with a series of questions: How specifically does swimming improve our cardiovascular health? Why do we feel good when we get into the water? Is it recommended if we suffer from heart disease? What precautions should we consider?

How does swimming improve our cardiovascular health?

It is an aerobic exercise , which strengthens the heart helping it to be more efficient in pumping, establishing a better blood flow throughout the body. Aerobic exercise improves endothelial function, that is, it keeps the layer of cells lining the arteries supple and in good shape. In addition, our muscles are filled with more blood vessels , being more resistant to fatigue. 

Due to a reflex phenomenon, submerging ourselves in water reduces our blood pressure and the regular practice of swimming can help us lower our systolic blood pressure by up to 10 mmHg. In terms of heart rate, the heart also pumps more slowly as a physiological response to temperature change. Likewise, swimming regularly contributes to a more efficient contraction, needing to beat fewer times per minute to maintain cardiac output.\

Swimming is one of the best exercises to burn calories that exist; therefore, it is ideal for keeping weight under control . The exact number of calories you burn, of course, depends on other variables like gender or age, apart from how hard you exercise. But, in general, for every 10 minutes of swimming the breaststroke burns 60 calories ; back, 80 ; freestyle , 100 ; and butterfly, the most demanding, about 150.

We can reduce the risk of diabetes by an average of 6% percent for every 500 calories a week that we burn through aerobic exercise. This is so because this type of exercise increases the sensitivity of our different organs to insulin . Diabetics should engage in 150 minutes of moderate-intensity physical activity per week, such as swimming, to help control glycemic levels . In addition, like all physical activity, it improves our HDL cholesterol levels, which prevents the formation of atherosclerotic plaques. 

Why swim instead of run?

Swimming differs from running and other exercises on land in many ways; not only the environment, but also the position, the breathing pattern and the muscle groups used. Swimming involves a wide range of motion that helps your joints and ligaments stay loose and flexible. 

It is a great way to increase muscle strength and tone. Water is 12 times denser than air. Pushing yourself through the water, because of the resistance involved, is the best way to build muscle tone and strength . In addition, swimming has also been shown to improve bone strength, especially in postmenopausal women . 

Particularly, if we suffer from rheumatic diseases, such as rheumatoid arthritis , it can be an ideal exercise because the water will support 90% of our weight. Water-based exercise has also been shown to improve the use of affected joints and decrease the pain of osteoarthritis .

Both running and swimming benefit your heart in similar ways. However, running is more aggressive for our joints and muscles, so it may not be suitable for those with neck, back or knee problems . In addition, it is more demanding for the elderly and for those who are just starting out in physical activity.

Swimming, by comparison, is easier on the joints and suits all fitness levels . So if there is a pre-existing heart condition, or joint disease, this training method may be more suitable. These are important aspects to consider one type of exercise or another. 

Benefits also for your brain

We have all experienced the relaxation of the bath . It helps calm stress , anxiety , reduces our pulse and our blood pressure. The rationale is that swimming is a meditative exercise because we turn off external stimuli once we submerge in the water. We concentrate on our breathing. It is a form of meditation in motion .

Being a low-impact and fluid exercise, it causes us great emotional well-being. This favors the release of endorphins, substances that generate pleasant sensations . The growth of new brain cells is promoted as a result of the release of stress. What is known as hippocampal neurogenesis. Through this process the brain replaces cells lost as a result of stress. For this reason, favorable effects have been seen in patients with mood disorders , such as anxiety or depression , which are also linked to cardiovascular disease.

Blood flow is greater when exercising in the water compared to exercising on land because the right atrium sits at the same level as the brain. Elevations of up to 14% in the middle cerebral artery and 9% in the posterior cerebral artery have been described, suggesting a possible mechanism of better cerebral oxygenation. 

Safe activity in heart patients with some precautions

It is possible that we underestimate the physical work in the water, due to buoyancy, less sensation of heat and not being sweaty, so we should exercise at a lower intensity than we would outside the water. Always guided by our cardiologist, following a principle of progressiveness and avoiding swimming styles of greater physical intensity, such as butterfly.

People with heart conditions should swim in warm water of 26º to 33º C. Outside of that range the heart has to work harder. However, most public pools are usually regulated at 29 degrees. Excess temperature can excessively vasodilate us, causing arterial hypotension and dizziness. On the contrary, an excessively low temperature can favor the appearance of arrhythmias and also angina pectoris due to greater peripheral vasoconstriction.

After heart surgery, the correct thing to do is wait about 10-12 weeks, so that the sternum has been properly welded. We should consult with the cardiac rehabilitation team before beginning any type of physical activity after surgery , a coronary event such as a heart attack, or hospitalization for heart failure .

Conclusion

In short, with certain precautions, swimming with Online Lifeguard Services USA  can be the physical exercise recommended in patients with heart disease , not only because of its physical and psychological benefits, but also because older heart patients will generally have poorer physical capacity from the start and will also associate problems. joints, which will make other types of physical activity difficult.