When it comes to workouts that are both fun and effective, swimming is often at the top of the list. But how well does it really help with weight loss?
For those of us looking to shed some extra weight while protecting our joints and enjoying the process, swimming might be one of the best options out there.
How swimming burns calories
Swimming is a full-body workout. That means our arms, legs, core, and even our back muscles are working all at once. The resistance of water makes our body work harder compared to walking or even jogging. On average, swimming burns about 400 to 700 calories per hour, depending on our speed, technique, and weight. The faster and more intense we swim, the more we burn.
It's easy on the joints
One big reason why swimming is great for many of us — especially if we're overweight or have joint issues — is that it's low-impact. The water supports our body weight and reduces stress on our knees, hips, and back. So we can swim longer without feeling sore or risking injury like we might with running or jumping workouts.
Different strokes, different effects
Not all swimming styles burn the same number of calories. Here's a rough idea:
• Freestyle (crawl): fast and great for burning more calories
• Breaststroke: slower, but still works the whole body
• Backstroke: gentle and good for posture
• Butterfly: intense and burns the most calories
We can mix these up in our routine for variety and better results.
Builds lean muscle too
Besides burning calories, swimming also helps us build lean muscles. Since we use so many muscles in the water, over time we get stronger and more toned. More muscle means our body keeps burning calories even when we're resting — which is a big plus for long-term weight control.
Consistency matters most
Swimming once or twice a month won't do much, just like any workout. But if we swim 3 to 4 times a week, even for just 30 minutes each time, we'll start seeing changes in our energy, shape, and mood. Combining swimming with healthy eating and enough sleep gives us the best results.
Bonus: great for mental health
Swimming isn't just about burning calories. It also helps clear our mind. The rhythmic movement and water's calming effect reduce stress and boost our mood. If we've had a long day or feel anxious, swimming can be a great way to reset both body and mind.
What we should watch out for
While swimming has tons of benefits, we need to be mindful of a few things:
• We should warm up and stretch before and after swimming.
• Try not to overeat after a swim, since swimming might increase our appetite.
• Make sure we're swimming with good form to avoid muscle strain.
Time to make a splash?
So Lykkers, have you tried swimming as a regular workout? If not, maybe it's time to grab those goggles and jump in! Whether we're looking to lose weight, tone up, or just feel better, swimming gives us a refreshing way to reach our goals. Let's make a splash — together!
