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Time to pool in

Experts share the benefits of swimming and here’s why you should try it

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Deepali Jain conducting Aqualates
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The temperature these days refuses to budge. Therefore, it’s time to get into the water. Also, another important reason is to get fit. We asked health experts on why they recommend swimming to keep fit.  

Resistance is 13 times higher with no impact on the joints

Mumbai-based Aqua Specialist, Deepali Jain who introduced Aqua Fitness in India, in Mumbai (and took it to Pune, Bangalore and Kolkata) since 1999 conducts Aqua Yoga, Aqualates, Aqua Kickboxing, Aqua Strength Training classes in South Bombay. She also conducts workshops across the country and internationally as well. Recently, she introduced Aqua Bungee jumping in Mumbai. She explains the benefits of swimming and exercising in water, “You weigh 10 per cent of your body weight in water. This helps unload the joints. When one floats on water, there is no gravitational pull, and so there’s no impact on the joints. Also, the hydrostatic pressure of water cushions the body and acts like a massage to the muscles as a result, you feel refreshed later. When one works out in water, the resistance is 13 times higher than working out in air with no impact on the joints. Swimming is a complete body workout, it’s therapeutic and acts as an anti-depressant. There’s no Delayed Onset Muscle Soreness (DOMS) post-swimming unless one has gone completely crazy jumping around in the pool for many hours in the water.”

Beneficial for the middle-aged and elderly 

Besides young people who come for weight loss, Jain often has middle aged people with various arthritic issues, diabetics, those with high-blood pressure, etc. coming for various types of Aqua Fitness, who have recommended to so by their orthopedic experts. “Working out in water is gentle to the joints and strengthens muscles. It helps keep age-related arthritis at bay. Because there’s a full range of motion stiffness in the body is reduced. It increases lung capacity and a great cardiovascular activity,” she says advising that one should get a clearance from their doctor before starting a new workout regime.

Cardiovascular benefits

Dr Narayan Gadkar, Cardiologist, Zen Hospital says, “All aerobic activity be it swimming, brisk walking, etc contributes to the lessening of the stiffening of blood vessels, lowering of bad cholesterol (LDL) and increasing good cholesterol (HDL) amongst other health benefits. So yes, I would absolutely recommend swimming, if one’s technique is correct. If one is a newbie, then it’s better to do it under supervision.” As for cardiac patients, he opines swimming fine for them under the guidance of their doctor and provided they are comfortable doing so and they practice proper technique under supervision.  

Improves insulin sensitivity 

“Swimming is a non-weight bearing exercise and hence, it’s the most recommended type of exercise for overweight patients and as most diabetics are overweight. Swimming improves insulin sensitivity which cause better glucose uptake in the cells thereby, reducing blood sugar levels. Hence, controlling blood sugars help prevent these complications,” says Dr Pradeep Gadge, Diabetologist,  Gadge Diabetes Centre.

Those with arthritic issues are able to exercise

Dr Gadge always recommends swimming for any patient who has a swimming pool in his/her residential complex or are member of some club. He adds, “In fact, some patients who are hesitant to learn swimming and are overweight with backaches or knee problems often benefit by just walking from one end of swimming pool to other. This serves as a good exercise rather than walking on ground and troubling the knees if one is an osteoarthritis patient. Also, walking in water you burn more calories than walking on ground.”

Dr Sachin Bhonsle, Consultant Joint Replacement Surgeon Fortis Hospital, says, “When we get into the water, because of buoyancy, we weigh less. People with painful joints or arthritis are able to do exercises which they won’t ever be able to attempt otherwise.”

Swimming is recommended to almost everybody. Back pain, neck pain, knee pain — doing exercises in a pool or swimming will certainly help. He also encourages people with multiple joint arthritis before and after surgery to get into a pool. However, certain things should be remembered. “Osteoporosis needs weight bearing exercises. If one has neurological conditions like epilepsy or heart conditions then consult a doctor before entering pool,” advises Dr Bhonsle. 

Public swimming pools in Mumbai

- YMCA Swimming Pool, opposite  Lal Maidan, Agripada
- Mahatma Gandhi Memorial Swimming Pool, Swatantrya Veer Sawarkar Marg, Shivaji Park, Dadar (W)
- Kamgar swimming pool, besides India Bulls, Dadar (W)
- Prabhodankar Thackeray Krida Sankul, Shahaji Raje Rd, Vile Parle (E)
- Ozone Swimming Pool, Siddharth Nagar, Goregaon (W)

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