Swimming is considered a "cradle to grave" sport. That means this is the type of exercise beneficial for anyone at any age.
As we age, exercise only becomes more important. In 2008, the World Health Organization found that nearly 3.2 million people across the world died due to inactivity. A Surgeon General’s report found that by the age of 75, 1 in 3 men and 1 in 2 women engage in little to no physical activity.
These are troubling statistics for seniors, who are also more likely to suffer an injury during physical activity. However, research has begun to shed light on a type of exercise that is perfectly suited to men and women 50 and older. And swimming is that kind of exercise. Because it’s not a weight-bearing activity, senior don’t suffer the knee or hip or joint pain that most arthritis patients suffer
Falling down and getting hurt is a big problem for older adults, and researchers think that physical activity may lower people's risk of falls. But now, a new study suggests that the only type of exercise that lowers older adults' risk of falls is swimming.
Falls are a major public health problem in older adults. Some falls can cause broken bones, head trauma and other severe injuries. swimming does work to prevent falls, she said. Swimming develops strong and stable core muscles, which are necessary for good balance control — a major protective factor against falls.
Compared to other forms of exercise, swimming has a distinct advantage of being floating in the water environment, which minimizes the risk of strong impacts and thus avoids injuries.
In addition, swimming also helps to flex the spine that has been slightly cuffed in the elderly. Studies show that exercising at the hip water level reduces stress in the joints by 50%. Exercising at breast water level can help reduce the tension in the joints by 75%. Swimming is also very useful for those who want to recover from joint injuries, increase the endurance of the body.
When swimming, water pressure plus muscle pressure press on the blood vessels to help blood flow back to the heart and lungs. Due to the pressure of water on the swimmer's chest, restricting the inhalation and exhalation, strong breathing is necessary, helping to develop the respiratory system and increase the living capacity of the lungs.
The higher the capacity of the lungs to live, the greater the ability to persevere in labor, the more movement, create favorable conditions for breathing and reduce asthma attacks, especially for smokers.
Regular swimming can help lower blood pressure and cholesterol levels in the body. When swimming, will increase blood and oxygen supply to the lungs and muscles, enhance the cardiovascular system, and at the same time bring a positive effect in the release of carbon dioxide from the body, helping the body maintains stable blood pressure and reduces the risk of a heart attack or stroke.
Swimming is also one of the best relaxations for the body. When swimming, the body will be best massaged by water, helping to relax the mind, creating a feeling of positivity and relaxation, forgetting the pressures and stresses of life.
It is also effective for people with insomnia or nervous breakdown. Swimming helps blood circulation, keeps blood pressure stable so that blood can be carried to the brain easily, it will prevent dementia.
Although swimming is beneficial for the health of the elderly, the elderly should be more careful when entering the water because their age is not young.
The warm-up helps warm the body and tightens the muscles, bones and joints, thus avoiding cramps as well as avoiding sudden colds when in the water.
The elderly should spread evenly during each week, swim once every 2 days in a period of 25-30 minutes. Do not stretch too long in one session. The elderly often have unstable blood pressure, so they should not dive deeply, because then the increased pressure under water greatly affects the breathing rate of the lungs and heart rate.
Swimming when hungry can cause fatigue and loss of energy. Meanwhile, swimming when too full leads to abdominal pain, nausea ... Before swimming, only snack and swim 1 hour after eating. You should stay hydrated before, during and after swimming. The best time to swim outdoors is in the morning from 6 to 9 o'clock and in the afternoon from 17 to 20 o'clock. If you cannot arrange a suitable time, it is best to choose to go swimming in a covered pool, hidden from the sun or indoor swimming pool.
Sickness and old age are both things no one wants it to come at once! Don't let the time get old, time has money, money has, but health is not available, so you can't enjoy anything. The scenery was colorful but blurred vision only saw images like smoke. Traveling to explore this is just a distant dream because of tired legs and shaking hands. When you are not healthy, the first criterion to consider when you want to do is whether you can afford it or not, not if it attracts you or not! Therefore, you should start practicing sports, especially swimming.Relatives: Why You Should Always Stay Hydrated During Swimming? What Is The Most Calorie-Burning Stroke?