Experts have revealed the “best” exercise we should all be doing as we get older – and it’s not walking or cycling. Swimming regularly could help tackle a number of health issues we face as we enter our 60s and beyond, such as joint pain and cognitive decline.
Studies have also shown that a dip in the water could help reduce our risk of falling, something that is more of a concern as we age. But what makes swimming so beneficial?
A report by Saga named swimming the “best exercise” as we age. It claims that half an hour of swimming breaststroke can actually burn more calories than running a 5k in the same amount of time.
Speaking to Saga, orthopaedic surgeon Professor Scarlett McNally said: “I think people underestimate how good swimming is as exercise because you don’t feel sweaty.”
But in reality, it gives your body a good workout while protecting the impact on your joints.
“New papers have also shown that swimming reduces osteoporosis, falls and fractures because the pull of the muscles on bones strengthens the bones,” Professor McNally continued. “In the old days, it was thought you needed weight-bearing exercise for this.”
Aside from calories, Saga says that swimming has been shown to lower blood pressure, boost lung capacity and flexibility, improve sleep, and reduce the risk of dementia and stroke by 30%, and type 2 diabetes by 40%. Experts at the University of Warwick, also list swimming as one of the “best” exercises for the elderly.
They say: “Swimming is a full body workout that provides a great cardiovascular workout and can ease joint pain. The buoyancy of the water helps to support your body weight and alleviates pressure on your joints.”
They referenced one study, published in the American Journal of Epidemiology in 2014. The research found that men aged 70 or older were 33% less likely to fall compared to those who did not swim.
On top of this, it was discovered that those who participated in other sports along with swimming were no less likely to fall compared to those who only participated in swimming. The NHS recommends that adults aged 65 and over should do some type of physical activity every day.
“It can help to improve your health and reduce the risk of heart disease and stroke,” the health body says.
As a general rule you should aim do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both.
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The NHS classes swimming as a “vigorous” activity. “Vigorous-intensity activity makes you breathe hard and fast,” it says.
“If you’re working at this level, you will not be able to say more than a few words without pausing for breath. In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.”
However, you should speak to a GP first if you have not exercised for some time, or if you have medical conditions or concerns.