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

Swimming is considered 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 - aqua gym 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.

“ Toning and enhancing our elasticity , swimming is a great cardiovascular exercise to keep the main risk factors at bay”, explains Pablo Berenger , head of the Sports Medicine.



Swimming: no impact on the joints

Miguel Del Valle , Professor of Medicine at the University of Oviedo, and editor of the Archives de Medicine del Deportee magazine , explains toCuídatePlusthat exercising in water “allows you totaled advantage of buoyancy. This means that the repercussion on the joint system is less” and, for this reason, Del Valle adds that it helps to improve the state of the joints in those people with pathologies such asarthritisorosteoarthritis, as well as in those who are overweight or obesity. And this buoyancy is even greater on the beach, of course.

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.

Xuan Magueys, vice president of the Spanish Society for Rehabilitation and Physical Medicine (Sermon), adds that “ water is denser than air and allows exercise against greater resistance. Therefore, it makes the muscles have to work with a greater load than if they did it without any type of opposition. It is like doing a weight-bearing exercise that is very well tolerated , because water is a fluid. When we move within it there is a very controlled, smooth and protected resistance”.

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. Magueys.

Get fit swimming

Swimming in summer allows even people who lead a sedentary life to gradually get fitter . We must not forget that when swimming, muscles of both the upper and lower body, the trunk and the neck are activated . 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 Berenger. 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 barista'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 tubes' 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 Lifeguard Training Miami USA 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,

 Learn more about swimming: The water! The benefits of swimming