This Page About Health Benefits of Swimming

Health Benefits of Swimming

Swimming is a great form of exercise and the benefits to our health are numerous. Exercise is key to weight management, a healthy heart and greater energy levels, and, coupled with a sensible diet, is essential for us all to live a long and healthy life.

It is important for children to learn the habit of taking regular exercise early on in life and swimming can be a fun way to keep fit.

Being overweight and high levels of obesity are now the most widespread, and rapidly increasing, nutritional disorder in the developed world and The British Heart Foundation has provided the following information and guidelines to help combat this.

The percentage of obese adults in England has roughly doubled since the mid 1980s and in men the rate has tripled since then. Obesity levels in the UK are now approaching those of the United States.

Obesity is a major risk factor for coronary heart disease (CHD). It is also associated with high blood pressure, raised blood cholesterol, type 2 diabetes and low levels of physical activity - also key risk factors for CHD.

In short, if you are very overweight you are more likely to have a heart attack. Swimming can be a fun way to keep fit.

Key facts

• Over 30,000 deaths a year are caused by obesity in England alone
• In England around 20 per cent of men (1 in 5) and 19 per cent of women are obese and a further 45 per cent of men and 34 per cent of women are overweight.
• Coronary heart disease accounts for over 120,000 deaths a year in the UK: approximately one in four deaths in men and one in six deaths in women.
• One in ten deaths from CHD is attributable to obesity. Obesity is also closely linked to physical inactivity and together these factors account for nearly half of all deaths from CHD.
• Physical inactivity roughly doubles the risk of coronary heart disease (CHD) and is a major risk factor for stroke.
• Physical inactivity levels are on the increase - currently 1 in 3 adults do not even do half an hour of physical activity per week.
• Obesity increases with age. About 27% of men and 31% of women aged 16-24 are overweight or obese, as are 79% of men and 71% of women aged 55 - 64.
• Obesity is also more common in adults employed in manual occupations, particularly in women.

Why does being overweight or obese put you at an increased risk of heart disease?

Coronary heart disease is caused when the blood vessels to the heart (the coronary arteries) become narrowed by a gradual build-up of fatty material or 'atheroma' within their walls. The narrowing of the arteries means the heart has to work harder to pump blood around the body. This can eventually lead to angina, a heart attack or sudden death.

Being obese increases the likelihood of 'atheroma' building up in the artery walls. Other risk factors include lack of physical activity, high blood pressure, high blood cholesterol level and smoking. The more individual risk factors you have, the higher your risk of coronary heart disease.

How large do you need to be to increase your risk?

Your body mass index (BMI) is a good indicator as to whether you are in an unhealthy weight range. To calculate your BMI divide your weight in kilograms by your height in meters squared. A healthy BMI is 20-25. 25-30 means you are overweight and above 30 indicates obesity which is associated with high blood pressure and an increased risk of coronary heart disease. Greater than 40 is extreme obesity.

Your shape might also increase your risk of coronary heart disease. Research has found that there is a higher incidence of coronary heart disease and diabetes in people who are 'apple-shaped', or who store weight around their abdomens, than in those who are more 'pear-shaped', with fat mostly around the hips and thighs.

Obesity & Children

Unfortunately childhood obesity in the UK is on the rise as children spend more time in-doors and less time participating in physical activity. At the same time, many children are more likely to eat fast food than fresh fruit and vegetables.

The number of six year olds who are obese has doubled over the last ten years. There is evidence to suggest that children who are obese before school age have an increased risk of being obese as adults.

• In England, 22% of six-year old boys are overweight and 12% are obese. 22% of six-year old girls are overweight and 9% are obese.
• At present only 17% of children eat fruit more than once a day. Yet nearly three quarters consume biscuits, sweets or chocolate every day.
• Half of all 11-16 year olds do not walk even for ten minutes per day.

What can be done about obesity?

If you're very overweight you're more likely to have a heart attack, especially if your extra weight is around your middle. The good news is that by losing weight you can cut your risk of heart disease considerably.

Research studies also suggest that many overweight people with angina, raised blood cholesterol and high blood pressure found that their conditions improved greatly, even after losing only some of their excess weight. Many of those who kept the weight off were able to reduce their medication or even stop it altogether.

To lose weight you need to use up more energy than your body takes in from food and drink. Many people attempt short term crash diets to lose weight quickly but these diets involve sticking to an unrealistically restricted menu for a limited period of time. Any weight loss will be mostly water rather than body fat and will be regained when normal eating is restarted. Gradual weight loss is the safest and most effective way.

Tips for changing eating habits to lose weight:

• Eat at least 5 portions of fruit and vegetables a day
• Reduce the total amount of fat you eat, replacing some saturated fats with polyunsaturated and monounsaturated fats
• Eat oily fish once a week and a portion of white fish once a week
• Reduce the amount of salt you eat
• Only drink moderate amounts of alcohol

The British Heart Foundation also recommends that people should take moderate intensity physical activity, such as brisk walking, for thirty minutes at least five times a week. Continue to learn more about swimming, please visit Birmingham.

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