Dive into the lake or outdoor pool and cool off in hot weather – for many people the perfect idea of a successful summer’s day. Swimming is a popular sport and leisure activity among Germans: the German Swimming Association (DSV) had more than 586,000 members in 2020, around 13,000 more than in 2022. This puts the DSV in eleventh place in the list of members of the German Olympic Sports Confederation of 66. Most people, according to surveys by the Sport-Satellite Account (SSK) in 2015 and 2017, swim without belonging to a club: Extrapolated, 97 percent of the swimming population aged 16 and over practice the sport without a club, a total of 37 percent swim regularly with ymca lifeguard certification.
In addition to cooling off in summer, another advantage is attributed to swimming: exercise in water is considered one of the healthiest sports of all. Right?
Why is swimming so healthy?
Stephan Müller is a sports therapist, personal trainer, advisor to numerous world champions and Olympic champions and chairman of the Federal Association of Personal Training. He sees three fundamental advantages in swimming: Firstly, there is less strain on the joints when swimming. It makes you feel almost weightless, says Müller: “Many people can move well while swimming, although they are no longer so mobile.”
Because the joints are less stressed, swimming is suitable for people with joint problems or a high body weight. According to Müller, swimming also helps people who suffer from nerve diseases such as multiple sclerosis and helps to build muscle gently.
In addition, the water pressure during swimming massages the connective tissue. “It gives resistance and is perceived as pleasant,” says the sports therapist. Thirdly, a lot of muscles are moved when swimming, which particularly promotes the cardiovascular system. Because unlike running and cycling, swimming also puts strain on the upper body muscles, explains Müller.
Swimming therefore not only helps against acute symptoms, but also preventively.”This makes you more efficient and allows you to absorb more oxygen,” says the sports therapist.
In a study published in the International Journal of Aquatic Research and Education in 2008 , researchers at the University of South Carolina found that swimming as a sport can reduce the risk of death. The study evaluated data from more than 40,000 men aged 20 to 90 who had a health check-up between 1971 and 2003. Almost 3,400 men died during the survey period. Compared to subjects who were not physically active, but also to the runners among them, the mortality risk among swimmers was about 50 percent lower in the study.
According to Müller, even non-swimmers can train their cardiovascular system in the water: “You can hold on to the edge of the pool and move your legs, that helps a lot.”
Swimming alone is not enough
“Swimming is a great story,” says Müller. Nevertheless, one important aspect has to be considered: “Swimming is not a natural form of locomotion for humans.” According to the sports therapist, relying on just this one sport is too one-sided. The reason: When swimming, everyday movements – basic actions such as sitting down, climbing stairs or bracing yourself in the event of a fall – are not trained. According to Müller, such stresses – situations in which the body has to cushion itself – are hardly trained when swimming.
This lack of proprioceptive trainingcan be particularly problematic in older people. Swimming is often recommended as a sport for seniors. “That’s a good thing, but you should also do another form of exercise,” says fitness trainer Müller.
For whom swimming is not the appropriate sport
Although swimming is generally a very healthy sport, it is not the case for everyone. “Swimming, for example, is not necessarily a suitable sport for people with high blood pressure,” says Müller. Water acts like compression, which is why swimming can increase blood pressure even further. This can lead to further stress in the body, explains the sports therapist. People with high blood pressure should therefore first check with their doctor whether they can go swimming.
People with heart disease should also be careful when swimming. Because the blood shifts more towards the heart, which is why it is more stressed. “Again and again you hear about cases where someone has a heart attack in the water,” warns Müller. He therefore advises people from the age of 35 to 40 to have regular medical check-ups.
Swimming is generally a good idea if you have back pain, says Stephan Müller. This promotes blood circulation and treats the fascia. However, if the water is too cold, the muscles could contract, which could make the symptoms worse. Swimming with the wrong technique is also counterproductive, as it could lead to further tension and blockages.
Breaststroke, front crawl or backstroke? It depends on the technology
This leads to hyperextension of the cervical spine and tension in the neck. In order to avoid this, you would actually have to duck your head with every train:
“But older people in particular don’t dare or don’t want to,” says Müller. Additionally, the frolicking motion that you make with your legs when you’re breaststroke isn’t ideal for stressing your joints. Since the crawl leg kick is “significantly cheaper,” explains Müller.
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