Why are long-term swimmers healthier?

Data from the "Chinese Association of Rehabilitation Medicine": The prevalence of cervical spondylosis in China has reached 17.6%, meaning one in every six people suffers from the condition. Among urban populations heavily reliant on smartphones and computers, the rate has surged to one in every three individuals.

"Digital Dwellers," "Office Workers," "Homebound Individuals," and "Gaming Table Enthusiasts"—these groups consistently maintain one prolonged, repetitive action: bending their heads down, standing for long periods, sitting for extended durations, or lying in bed for hours. As a result, blood circulation throughout their bodies becomes impaired, making them highly susceptible to conditions like cervical spine disorders, lumbar spine issues, and prostate-related ailments.

Swimming requires constantly lifting your head to breathe, extending your body forward, and powerfully kicking your legs—actions that elevate your heart rate, increase cardiac output, boost blood circulation, and effectively stretch your muscles. Regularly swimming is a powerful ally in combating cervical spine issues, lumbar spine problems, and prostate-related conditions.

The "three highs"—high blood sugar, high blood pressure, and high cholesterol—are conditions often associated with affluent lifestyles in a moderately prosperous society. Unfortunately, their prevalence is rising steadily each year. High cholesterol can lead to vascular blockages, while high blood pressure may trigger cerebral hemorrhages and ruptured brain vessels. And of course, high blood sugar is a key indicator of diabetes.

Swimming burns a significant amount of body heat, boosting metabolism and accelerating blood circulation. It provides just the right amount of cardiovascular stimulation, effectively helping to prevent heart and vascular diseases while also lowering cholesterol and blood sugar levels. During your swim, it’s important to maintain a balanced pace—moving fast enough to achieve your fitness goals, yet avoiding pushing yourself too hard.

You can typically gauge exercise intensity by monitoring your target heart rate and how you feel. The target heart rate is calculated as: (220 minus your age) multiplied by 45% to 60%. For example, if you're 40 years old, your heart rate after exercising should ideally be between 81 and 108 beats per minute.

South Korea’s renowned swimmer Park Tae-hwan was diagnosed with asthma as a child. His parents then encouraged him to take up swimming as a way to ease his symptoms—and lo and behold, not only did his asthma disappear, but he went on to become an Olympic champion. Talk about killing two birds with one stone!

A study published in the journal *Applied Physiology* actually supports this view: Researchers used mice as their subjects and divided them into three groups—running, swimming, and a control group (no exercise). The results showed that running was most effective at boosting bone density, while the swimming group outperformed both the running and control groups—in terms of both increased bone density and greater thigh muscle mass.

Swimming is a full-body sport that, while it doesn’t build bulky, pronounced muscles, significantly enhances the strength and coordination of many muscle groups—particularly those in the torso, shoulder girdle, and upper limbs. Because swimming involves overcoming substantial water resistance and is a repetitive, rhythmic activity, consistent training gradually improves not only muscle strength and speed but also endurance and joint flexibility.

The top 5 risk factors for arthritis patients: aging, obesity, cold weather, joint overuse, and post-injury/illness sequelae. To slow down joint aging and reduce wear-and-tear, some people avoid exercise altogether for fear of further damaging their joints. However, this approach is actually incorrect—on the contrary, swimming in moderation is the best choice for maintaining healthy joints.

When swimming, your body floats effortlessly in the water, placing minimal stress on your joints since they don’t bear your body weight. This allows for optimal joint mobility while effectively strengthening muscles and boosting overall physical fitness. Additionally, engaging multiple joints during swimming helps improve the function of vital organs like the heart and lungs, enhancing cardiovascular endurance and immune resilience. For middle-aged and older adults, the ideal swimming intensity is to keep the heart rate between 85 and 100 beats per minute—aiming for a moderate-to-low exercise intensity is key to reaping these benefits safely and effectively.

Swimming allows your mind and body to reconnect—calming your spirit, centering your energy, and freeing your entire being. It enhances your coordination, leaving you feeling balanced, agile, and brimming with vitality. As you glide through the water, breathe steadily and let your arms gently sweep the surface, achieving a harmonious blend of body and mind, where you lose yourself in the moment. Most importantly, consistent swimming not only keeps us healthy but also fills us with joy!