Besides the forms of exercise such as walking, nourishing exercise …, swimming is known as a form of exercise that is very good for the health of the elderly. Swimming not only helps reduce bone and joint pain, helps blood circulation, but also has the ability to reduce the risk of heart disease and blood pressure diseases.
Swimming is considered to be a sport that contributes to the effective treatment of osteoarthritis because in the water, the gravity decreases. When swimming, most joints in the legs and spine are not affected by body weight. During swimming, groups of back muscles are strengthened, joints are better than nourished exercise, can restrain and reduce the degenerative process in joints, reducing the frequency of relapses of the disease. When swimming due to the great resistance and heat conduction properties of water, it consumes a lot of energy, thus reducing the excess body weight, helping to reduce the additional burden on the muscles and joints, especially the knee and hip joints, and lumbar spine.
Compared to other forms of exercise, swimming has a distinct advantage of being floating in the water environment, which minimizes the risk of a strong impact 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 chest-level water 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 endure in labor and 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 stresses 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. Elderly people must warm up thoroughly before swimming with exercises and warm-up movements suitable for the age and time in the water. A 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.
Should spread evenly during the week, swim once every 2 days in a period of 25-30 minutes. Do not stretch too long in one session. Elderly people often have unstable blood pressure, so they should not dive deeply, because then the increased pressure under the water greatly affects the breathing rate of the lungs and heart rate.
Also, do not swim when you are too hungry or when you are too full. 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 for 1 hour after eating. It is advisable to 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 swim in the indoor swimming pool, with a temperature reduction system suitable for 4 seasons of the year.