A lap and a splash there make for an invigorating work-out. Not many other exercise programs compare to the overall benefits of swimming. When the advantages of swimming are tallied and compared with other fitness plans, aquatic exercise outperforms the rest. As water is gentler on the body, it tends to reduce the opportunities for the pangs of injuries and strains.

According to fitness expert, Robert McMurray, PhD, FACSM, at the University of North Carolina, swimming is an ideal work-out regimen because it advances muscular endurance. Aquatic exercise offers significant cardiovascular and aerobic exercise. Through cardio-work-outs, individuals may lower their risk of cardiovascular disease as well.

In water, people weigh roughly one tenth of their land weight. For arthritis sufferers and individuals with stiff joints, water extends the range of motion. Because the body is lighter in water, it allows a person to easily lift a leg or an arm. Aquatic exercise is recommended for back pain sufferers, expectant mothers and overweight individuals as well. Since the body’s mobility is improved in water because of the weight difference, movements are easier to perform. Moreover, the high humidity levels of most pool areas are optimal for both asthma and bronchial conditions.

Although, swimming may be soothing to the joints, it does not impose any stress on the bones. Exercises with weights or resistance equipment are vital aspects of preserving bone mass and developing strong bones. As a result, it is important to supplement an aquatic fitness plan with other activities, such as lifting weights/dumbbells, Pilates or walking.

Swimming and Aquatic Exercise tip: Beginners should start out with one lap followed by 30 seconds of rest. For the swimming enthusiast, five minutes with a one minute rest period is recommended. The idea is to grow the endurance level to thirty minutes of active swimming.