It’s summer and vacation time. But in the dog days we can not forget to do physical activity. Both the pool and the beach provide us with a perfect opportunity to Exercise our heart, muscles and joints with Lifeguard Recertification.

Swimming is one of the most complete exercises that exist and in which large muscle groups move. It is suitable for all audiences regardless of physical form and produces benefits for the elderly, young, healthy or people with chronic diseases.

What does swimming contribute to health? The truth is that swimming and other aquatic activities – aquagym or other gymnastics that allow you to walk and move in water – allow you to improve cardiorespiratory capacity, strength, resistance and elasticity. So all those who do not know how to swim have no excuse: they can use the pool for other activities in the water and notice health benefits.

Water allows to eliminate the impact on the joints while we exercise , creating a gentle but important resistance , which makes it highly recommended for people with joint diseases.

Of course, this lack of impact means that it does not allow, like other exercises, to prevent osteoporosis . However, swimming or water sports can be combined with other outdoor activities that involve exercises against gravity, such as lifting weights, walking, dancing, running… and that improve the density of our bones.

The action of water on the body must also be taken into account . If the temperature is warm, it favors the joints to warm up and the joint, muscular and soft tissues to be a little more elastic. In addition, water generates hydrostatic pressure gently and effectively on the body, and favors a decrease in swelling .n. Being in the water facilitates drainage and blood circulation, making it good to walk along the beach with your legs partially submerged, up to the knee or a little above, if there are no joint problems in the legs or spine,” he adds. Miguens.

Get Fit Swimming

Swimming in summer allows even people who lead a sedentary life to gradually get fitter . We must not forget that swimming activates both the upper and lower body muscles, the trunk and the neck . It is good in every way and brings benefits for people with cardiovascular disease, respiratory disease,  varicose veins , hypertension …” It is good for all types of people because it allows them to get in shape, activate joints, strengthen muscles and improve flexibility. It is beneficial for health and especially for people who have difficulty doing dry exercises”, explains Del Valle.

But in addition to improving circulation and breathing, it also ” optimizes neurological functions by activating brain connections in both hemispheres and keeping our cognitive system active and coordinated ,” adds Berenguel. And, as if the physical benefits were not enough, it also provides peace of mind and stability of mind.

Watch Out for Injuries

Of course, it is not worth jumping into the water without more . The ideal is to start, like any other type of physical activity, with a small warm-up, and always stretch at the end. Nor should we forget that the intensity must be increased progressively to avoid injuries.

Swimming correctly is a symmetrical exercise and it is essential to take care of the technique when doing it to avoid the appearance of typical swimming injuries, such as swimmer’s shoulder when swimming front crawl or freestyle, or bracist’s knee , in breaststroke swimmers, or some neck and back pain . In this sense, Del Valle advises that people with a cervical problem should not swim breaststroke because  the neck is hyperextended . The same would happen with the front crawl, since the movement that is made to raise the head when breathing can cause discomfort. “Yes, they can be recommended as long as they use glasses and tubeso they don’t have to turn their necks”, adds the professor at the University of Oviedo.

On the other hand , swimming butterfly entails a very high energy consumption, while swimming on the back has great benefits for postural attitude since “the muscles of the back and lower limbs are worked a lot and it is very beneficial for those who want to prevent and cure back problems.

If we have thought about using fins or shovels for our hands , we must first get in shape so that these utensils do not cause overload and fatigue.

However, Miguens reminds that if there is a previous injury “it should always be the health professional who indicates a certain exercise to each patient. You don’t have to treat yourself. Exercising in an aquatic environment can be beneficial for a sprained ankle because the water makes it easier for you to walk without fear of falling; for back pain in which no serious injury has been detected; for any mild musculoskeletal ailment; or to work those muscles that are more difficult to work, which are precisely those of the trunk, such as the back”.

In addition, when recommending swimming for injury recovery, the preferences of the person must also be taken into account, if they know how to swim or if they know how to do it well so that the rehabilitation is effective and not harmful.

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