{"id":43284,"date":"2024-06-13T13:28:00","date_gmt":"2024-06-13T20:28:00","guid":{"rendered":"https:\/\/samhealth.org\/?p=43284"},"modified":"2025-08-04T15:16:03","modified_gmt":"2025-08-04T22:16:03","slug":"water-workouts-health-benefits","status":"publish","type":"post","link":"https:\/\/samhealth.org\/news\/water-workouts-health-benefits\/","title":{"rendered":"Low-Impact Water Workouts Offer Refreshing Benefits"},"content":{"rendered":"<article class=\"article\">\n\t<header class=\"header\">\n\t\t<span class=\"type\"><\/span>\t\t<h1>Low-Impact Water Workouts Offer Refreshing Benefits<\/h1>\t\t<time>June 13, 2024<\/time>\n\t<\/header>\n\t<div id=\"block_0a4ad64a83de536f915697f95fffe9d0\" class=\"shs-block block-news-article entry-content\">\n\t\t<div>\n\t\t\t\t\t\t<div class=\"acf-innerblocks-container\">\n\n<p>Among total body-strengthening workouts, swimming floats to the top. But beyond the fitness benefits of this popular water sport, many people find it enjoyable and rejuvenating.<\/p>\n\n\n\n<p>\u201cOne thing to love about swimming is it keeps you cool, even while you\u2019re getting a workout,\u201d said Physician Associate Taylor Frank. \u201cIt can be a refreshing change or addition to your exercise routine.\u201d<\/p>\n\n\n\n<p>Frank swam for Oregon State University and now specializes in cardiothoracic surgery. Swimming is an aerobic activity that she whole-heartedly endorses to stay healthy and strong, as well as for the simple joy.<\/p>\n\n\n\n<p>\u201cMy favorite aspect of swimming is it can be both an individual and group sport,\u201d said Frank.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-swimming-has-a-raft-of-health-benefits\">Swimming Has a Raft of Health Benefits<\/h2>\n\n\n\n<p>Regular swimmers have a 41% lower risk of death due to heart attack or stroke than non-swimmers and a 28% reduced risk of death overall according to a study by Swim England in 2017.<\/p>\n\n\n\n<p>Swimming can also improve your flexibility and strength. When you swim, you use your whole body: your arms for swimming strokes, legs for propulsion, as well as your core, glutes and back.<\/p>\n\n\n\n<p>\u201cPlus, there\u2019s water resistance, which is twelve times greater than air,\u201d Frank said.<\/p>\n\n\n\n<p>That means you\u2019re working harder and burning more calories. Swimming for 30 minutes is equal to 45 minutes of working out outside the pool.<\/p>\n\n\n\n<p>Other research has shown that swimming is one of the best exercises for people with conditions that can cause reduced mobility, including arthritis and fibromyalgia.<\/p>\n\n\n\n<p>Because of water\u2019s buoyancy, it\u2019s a low-impact exercise. That makes it a great option during pregnancy, and for people carrying extra weight. Swimming and other water exercise programs can also soothe and protect your joints, keeping them from becoming stiff and sore.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-swimming-helps-with-healing\">Swimming Helps With Healing<\/h2>\n\n\n\n<p>The pool isn\u2019t the fountain of youth. But it can aid in healing and recovery.<\/p>\n\n\n\n<p>For people with exercise-induced asthma, swimming can be a way to stay fit. Although it\u2019s not conclusive that swimming improves asthma symptoms, being unfit in general makes it easier to trigger asthma attacks.<\/p>\n\n\n\n<p>Swimming is effective in helping people manage blood sugar levels in Type 2 and gestational diabetes.<\/p>\n\n\n\n<p>It can even be done as part of cardiac rehabilitation to help people recover from cardiac events, as well as by people who have coronary artery disease.<\/p>\n\n\n\n<p>\u201cAlways check with your health care provider before you begin any new exercise program, especially if you have a medical condition or are recovering from one,\u201d Frank said.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-take-the-dip\">Take the Dip<\/h2>\n\n\n\n<p>If you\u2019re not already a swimmer, community pools and gyms often offer lessons, even for adults.<\/p>\n\n\n\n<p>The only equipment needed is a swimsuit, and if you like, googles and a cap to protect your hair from damage. A lot of pools have kickboards, noodles and other accessories you can use.<\/p>\n\n\n\n<p>Most people swim laps at a pool. But you can swim in a lake or the ocean. If you\u2019re swimming outdoors, stay safe by knowing the currents and water temperature before you take the plunge. No matter where you swim, never swim alone.<\/p>\n\n\n\n<p>Knowing how to swim is important life-saving skill to prevent drowning, especially for children. It\u2019s can also be fun for the whole family.<\/p>\n\n\n\n<p>\u201cI started swim lessons as a child and kept progressing quickly. I always wanted to be in the water. The next obvious step was to try out for a competitive swim team when I was six,\u201d said Frank.<\/p>\n\n\n\n<p>Four is an ideal age for most children to learn to swim. Consider a child\u2019s physical and emotional abilities. Then choose a qualified and experienced instructor. For parents, it\u2019s a good idea to check for a safe environment, including a lifeguard on duty, flotation devices and first aid kits.<\/p>\n\n\n\n<p>When you start swimming, you\u2019ll need to build endurance. Frank suggests trying to swim as many laps as you can before taking a break, then adding a few as you work your way toward your goal time.<\/p>\n\n\n\n<p>When you\u2019re ready to step it up, you can go faster and or longer to increase the intensity. Or boost the water resistance by using paddles.<\/p>\n\n\n\n<p>\u201cAs a distance freestyle swimmer, my favorite workouts were where we worked on pacing. It allowed us to get a feel of the effort and speed we needed to put into our races. I always felt the most accomplished after these workouts when I could meet my goals,\u201d said Frank.<\/p>\n\n\n\n<p>Want to burn more calories or target a certain area?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Breaststroke is great for toning.<\/li>\n\n\n\n<li>Backstroke can improve your posture.<\/li>\n\n\n\n<li>Freestyle is a higher calorie burn and the best at toning back muscles.<\/li>\n\n\n\n<li>Butterfly isn\u2019t easy to master but has the highest calorie-burning potential and is best for strengthening the upper body.<\/li>\n<\/ul>\n\n\n\n<p>Because our bodies become efficient, vary your workout once you get comfortable in the water. Frank suggests changing the duration, intensity or distance.<\/p>\n\n\n\n<p>\u201cTry swimming intervals, high-intensity shorter distances with rest breaks,\u201d Frank said.<\/p>\n\n\n\n<p>Swimming is mostly a solo endeavor. If you want to add mental stimulation and social benefits to your water workout, try an aqua aerobics class. You don\u2019t have to be an expert swimmer and there are many options to meet your individual goals.<\/p>\n\n\n\n<p>\u201cSwimming allowed me to not only focus on my own goals but also the goals of my teammates. There is nothing better than getting a best time after the countless hours of training you put in,\u201d she said.<\/p>\n\n\n\n<p>One of the greatest things about swimming is you can do it at any age, including the very young and old.<\/p>\n\n\n\n<p>\u201cSwimming can be challenging as you\u2019re first starting out, but you can see progress with your efficiency and endurance with every workout which makes it very rewarding,\u201d Frank said.<\/p>\n\n<\/div>\n\t\t<\/div>\n\t\t<aside>\n\t\t\t\t\t\t\t\t\t<figure><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"300\" src=\"https:\/\/samhealth.org\/wp-content\/uploads\/woman-swimming-indoor-pool-CO.jpg\" class=\"attachment-cta size-cta wp-post-image\" alt=\"Smiling woman enjoying a water workout in an indoor swimming pool.\" srcset=\"https:\/\/samhealth.org\/wp-content\/uploads\/woman-swimming-indoor-pool-CO.jpg 360w, https:\/\/samhealth.org\/wp-content\/uploads\/woman-swimming-indoor-pool-CO-300x250.jpg 300w, https:\/\/samhealth.org\/wp-content\/uploads\/woman-swimming-indoor-pool-CO-120x100.jpg 120w\" sizes=\"auto, (max-width: 360px) 100vw, 360px\" \/><\/figure>\t\t<\/aside>\n\t<\/div>\n<\/article>\n\n\n\n<section id=\"block_5fca9211558fe43c93d7c6bf28f31dd7\" class=\"shs-block block-section grid-container has-blue-primary-background-color\" style=\"background-image: url(https:\/\/samhealth.org\/wp-content\/uploads\/waves-graphic-SS.jpg); background-position:50% 50%;\">\n\t\t<div class=\"entry-content\">\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"h-do-you-need-a-swim-cap-or-goggles-to-get-started\">Do You Need a Swim Cap or Goggles to Get Started?<\/h2>\n\n\n\n<p>Swim caps and goggles can be useful for swimming laps and other types of exercise, but they aren\u2019t essential.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you have long hair, swim caps can keep your hair out of your face and mouth, and protect your hair from chlorine.&nbsp; They can also keep your head warmer if you chill easily.<\/li>\n\n\n\n<li>If you\u2019re sensitive to getting water in your eyes, goggles can keep you comfortable and more able to focus on your swimming.<\/li>\n\n\n\n<li>Don\u2019t let the lack of either a cap or goggles prevent you from making your first visit.  As you become a regular  swimmer at your local pool,  you\u2019ll get a better idea of what gear you need to enhance your swim time. <\/li>\n<\/ul>\n\n<\/div>\n\t<div class=\"has-overlay\"><\/div><\/section>\n\n\n\n<section id=\"block_10222cd505afe5b11128749bda05e3db\" class=\"shs-block block-section grid-container has-blue-light-background-color\" >\n\t\t<div class=\"entry-content\">\n\n<h2 class=\"wp-block-heading\" id=\"h-find-a-pool-near-you\">Find a Pool Near You!<\/h2>\n\n\n\n<p>We are fortunate to have so many public indoor pools in our local communities! Find more information about scheduling and the amenities offered at each pool from the website links below.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-linn-county\"><strong>Linn County<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.albanyoregon.gov\/parks\/facilities\/albany-community-pool\" target=\"_blank\" rel=\"noreferrer noopener\">Albany Community Pool<\/a> \u2013 2150 36th Ave SE, Albany (located next to South Albany High School).<br>Open year-around offering a 50-meter, Olympic-size community pool. <strong>Programs include:<\/strong>  swim lessons, lap swimming, water exercise classes, family and recreation swims, and rentals.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ymcaalbany.org\/aquatics\/aquatics\/\" target=\"_blank\" rel=\"noreferrer noopener\">Mid-Willamette Family YMCA<\/a> \u2013 3201 Pacific Blvd. SW, Albany.  <br><strong>Programs include:<\/strong> swim lessons and aqua fitness.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.lebanonpool.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">Lebanon Community Pool<\/a> \u2013 1800 S 5th St., Lebanon.<br>Offers a warm water pool and a 25-yard pool. <strong>Programs include: <\/strong> aquatic exercise, swim lessons, lap swimming, and recreational swimming. <\/p>\n\n\n\n<p><a href=\"https:\/\/sweethome.k12.or.us\/community\/community-pool\/\" target=\"_blank\" rel=\"noreferrer noopener\">Sweet Home Community Pool<\/a> \u2013 1641 Long St., Sweet Home (located on the Sweet Home High School campus).<br>Offers a 25-7ard pool and kids pool. <strong>Programs include:<\/strong>  aquatic exercise, swim lessons, lap swimming, family and recreational swim and a youth club.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-benton-county\"><strong>Benton County<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.corvallisoregon.gov\/osborn\" target=\"_blank\" rel=\"noreferrer noopener\">Osborn Aquatic Center<\/a> \u2013 1940 NW Highland Drive, Corvallis. <br>Offers four individual swimming pools as well an outdoor water park. <strong>Programs include:<\/strong>  aquatic exercise, swim lessons, indoor and outdoor lap swimming, recreational swimming and more.  <\/p>\n\n\n\n<p><a href=\"https:\/\/sites.google.com\/philomath.k12.or.us\/ccp\/home\" target=\"_blank\" rel=\"noreferrer noopener\">Clemens Community Pool in Philomath<\/a> \u2013 2054 Applegate St., Philomath (located behind Philomath High School).<br>Offers a five-lane 25-yard pool. <strong>Programs include:<\/strong>  aquatic exercise, swim lessons, lap swimming and more. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-lincoln-county\"><strong>Lincoln County<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.lincolncity.org\/departments\/parks-recreation\/aquatics\" target=\"_blank\" rel=\"noreferrer noopener\">Lincoln City Community Center<\/a> \u2013 801 SW Highway 101, Lincoln City.<br>Offers a six-lane 25-meter indoor pool with enclosed 24-foot water slide, diving boards, rope swing and more. <strong>Programs include:<\/strong>   aquatic exercise, swim lessons, lap swimming and more. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.newportoregon.gov\/dept\/par\/ac\/\" target=\"_blank\" rel=\"noreferrer noopener\">Newport Aquatic Center<\/a> \u2013 &nbsp;225 SE Avery St, Newport.<br>Offers an eight-lane, 25-yard pool, an activity pool with lazy river and spa. <strong>Programs include: <\/strong> aquatic exercise, swim lessons, lap swimming, sensory swims and more.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.greatertoledopool.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">Greater Toledo Pool<\/a> \u2013 173 NW 7th St., Toledo.<br><strong>Programs include:<\/strong> aquatic exercise, swim lessons, lap swimming, scuba lessons and more. <\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n<\/div>\n\t<\/section>\n","protected":false},"excerpt":{"rendered":"<p>Swimming can be a refreshing change to your exercise routine. Physician Assistant Taylor Frank discusses its benefits and offers tips and local pool listing to get you started.<\/p>\n","protected":false},"author":11,"featured_media":43319,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_searchwp_excluded":"","_shs_workflow_notes":"","_shs_exclude_from_navigation":false,"_shs_promote_article_on_blogs":"","footnotes":""},"categories":[1],"tags":[],"news-topics":[293],"news-types":[270],"services":[],"specialty":[49],"class_list":["post-43284","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","news-topics-wellness","news-types-feature-article","specialty-health-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts\/43284","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/comments?post=43284"}],"version-history":[{"count":0,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts\/43284\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/media\/43319"}],"wp:attachment":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/media?parent=43284"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/categories?post=43284"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/tags?post=43284"},{"taxonomy":"news-topics","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/news-topics?post=43284"},{"taxonomy":"news-types","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/news-types?post=43284"},{"taxonomy":"services","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/services?post=43284"},{"taxonomy":"specialty","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/specialty?post=43284"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}