When discussing the best form of exercise, it helps to remember that each activity offers its own health advantages. Swimming is a sport most people can do, including children and adults, people with heart conditions, and pregnant women.

Many choose swimming as their top workout because it delivers a wide range of benefits.

Healthline highlights several health gains you can expect from swimming:

Works All Major Muscle Groups

One of swimming’s biggest advantages is that it engages virtually every muscle from head to toe. Additional benefits include:

• Raises heart rate without jarring the joints
• Builds muscular strength
• Improves muscle tone
• Enhances overall physical performance

Trains the Cardiovascular System

Swimming supports the health of the heart and lungs. Researchers have found that regular swimmers face a lower risk of death from disease compared with inactive people. Other studies show that swimming can help lower high blood pressure and support better blood sugar control.

Safer for Certain Injuries

Swimming is a suitable choice for people with arthritis, minor injuries, physical disabilities, or anyone who cannot tolerate high-impact activity.

Helpful for People With Asthma

Some sports can trigger asthma symptoms, but swimming is less likely to do so. Underwater breath control can improve lung capacity and help with breathing regulation.

Good for Those With Multiple Sclerosis

A structured swimming program may help people with multiple sclerosis improve posture. The water provides gentle resistance, which makes swimming a useful therapy option for this condition.

Burns Calories

Because it involves the entire body, swimming is an efficient way to burn calories without leaving you gasping for air. A relaxed pace can burn about 423 calories per hour. Increasing speed can raise the burn to roughly 715 calories per hour.

May Improve Sleep Quality

If anxiety and poor sleep are frequent problems, swimming may help. Research suggests that regular swimming can lower the risk and severity of insomnia.

Good for Pregnant Women

When expectant mothers are unsure which exercise suits their needs, swimming can be a practical option. It helps relax the body, lifts mood, and carries a low risk of injury.

Reduces Stress Levels

Exercise in general lowers stress, and swimming is no exception. Medical News Today reports a 2014 study that linked regular swimming with a reduced risk of depression. Swimming can ease tension and support a more stable mood.

Risk Factors

Despite its many benefits, swimmers should be aware that pool chemicals such as chlorine may cause irritation for some people.

If you are pregnant or have a medical condition and want to try swimming, ask your doctor for guidance and safety recommendations.

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