Like other cardiovascular workouts, swimming offers a range of health benefits. It burns calories and fat, so it helps with weight loss and maintenance, plus it builds strength and endurance and increases our heart rate without stressing our body.
But there are other, lesser-known health benefits of being in the water – from helping you breathe and sleep better to preventing joint problems such as arthritis.
SAFRA clubs are home to a variety of pools that are perfect whether you want to swim alone or with friends, enjoy a gentle underwater workout, or have a splashing good time with your family.
1. It can improve your social life
Swimming with others, such as when training for team relay races or learning to swim in a group, is a great opportunity to meet new people and expand your social circle. In addition to developing team-building skills, swimming with other people allows you to interact socially as you learn new strokes and techniques, support one another with individual or collective goals, and share tips to improve, says Emir Hamza Ali, Head Coach at FINS Swim School.
Training for an event – like the ongoing SAFRA Swim for Hope – is a fun way to get together with your buddies and family members.
Introduced in 2011 at SAFRA Tampines, SAFRA Swim for Hope provides an opportunity for Operationally Ready National Servicemen and their friends and loved ones to contribute to charitable causes while promoting fitness and bonding through swimming.
Every edition has adopted various charities to raise funds for those in need. This year’s nett proceeds will go to 5 beneficiaries – Community Chest, President’s Challenge, SAF Care Fund, Singapore Aquatics (Development Fund) and SPD.
Registration for SAFRA Swim for Hope is open now. To register, donate or find out more, go to safras4h.sg.
2. It helps build confidence
Whether alone or in a group, swimming is a huge confidence booster, says Emir.
“Swimming alone develops a particular form of confidence and builds character, especially if you are pushing yourself to meet a specific goal or achieve a personal best.”
If you’re swimming as part of a team relay race, clocking a certain time or distance together can certainly help grow your confidence and boost your morale, too. SAFRA Swim for Hope has a Team category as well – why not form a team (minimum 5 pax) with your buddies and have a fun workout, while doing your part for charity?
Want to increase your confidence as a swimmer? The pool at SAFRA Choa Chu Kang is sheltered so it’s ideal for training in all kinds of weather. The six-lane, 50m-long lap pool has a depth of 1.2m, while the training pool has a depth of 1m.
3. It can help you sleep better at night
“Swimming requires the use of nearly all your muscles. Not only does this tire your body physically; it also eases your mind, thereby helping you achieve better sleep,” says Dr Ding See Jong, General Practitioner, Raffles Medical.
We tend to sleep better when we’re less stressed, and swimming also reduces stress as it has an almost meditative effect, since it involves a certain level of mindfulness and concentration while in the water.
“While swimming laps, in particular, you would only focus on your swimming strokes. Noises are cancelled when you are in the water and this helps with mindfulness,” Dr Ding adds.
The pools at the SAFRA clubs in Mount Faber, Tampines and Toa Payoh are perfect for uninterrupted lap swims. Each pool is Olympic-sized (50m in length), with the Mount Faber pool offering five lanes, the Tampines pool, eight lanes, and the Toa Payoh pool, six lanes.
4. It’s a wonderful family-bonding activity
Swimming with your kids is a great way to spend quality time with them while teaching them the value of regular exercise. Plus, it provides an opportunity to build trust, improve communication, lend support, and de-stress and have fun together.
The Families for Life category in SAFRA Swim for Hope lets you team up with one child (6-12 years old) to swim – it’s a great way to bond while getting fit, and helping the less fortunate together.
Your little ones will love the family-friendly, resort-style pools at SAFRA Yishun. Besides the six-lane, 50m-long Olympic-sized pool, you will find a training pool, a fun pool, a bubble pool, and a wet play pool. SAFRA Jurong also boasts treehouse- and gecko-themed pools that are great for kids.
5. It’s a gentle workout if you’re recovering from injuries
Swimming is one of the best exercises you can do if you’re recovering from an injury. Because it’s a low-gravity workout, it doesn’t put as much pressure or impact on your joints and muscles as, say, walking or running, says Emir.
It’s important to move slowly through the water so as not to tax your body. While swimming may be easy on your muscles and joints, Emir notes that dislocations and muscle tears are not uncommon.
“These usually occur if a swimmer swims through pain and trains intensely. Instead, try moving your limbs while stationary in the water, as this helps boost blood circulation in your muscles and assists in a speedier recovery.”
Emir adds that you should always listen to your body and take breaks if needed, especially if you’re injured or recovering from an injury.
6. It can give you stronger lungs
Dr Ding says that swimming can help improve your respiratory health, because you have to coordinate your breath while moving through the water and regulate your breathing rhythm for certain swimming styles.
It may even help with respiratory conditions like asthma – Dr Ding has seen many people recover from childhood asthma after taking swimming lessons.
7. It helps stave off or improve arthritis
If you’re worried about developing arthritis, swimming is an ideal workout. Dr Ding says that the activity strengthens core muscles and prevents injury to certain joints, like the knees and ankles. If you already have arthritis or other medical conditions, it’s important to start slow and learn the proper techniques to avoid injury.
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