As we enter the boreal summer and temperatures rise, more and more of us are taking to the water in search of a series of benefits for the body and mind.
Don't you like to run?
Swimming of Lifeguard Requirements can be not only a good alternative, but a more effective one.
By using all your muscles, swimming ensures a full body workout and as such, 30 minutes of exercise in the water is equivalent to 45 minutes on land, according to Swim England.
Even a leisurely swim session can burn more than 400 calories per hour, more than double that of walking.
The low impact of water activities, in contrast to running, makes them the perfect choice for those with minor injuries, as well as the elderly.
And it's not just short-term benefits, swimming has lasting benefits too
Regular swimmers have a 28% lower risk of premature death and a 41% lower risk of death from heart disease and stroke, according to a Swim England Swimming and Health Commission report in 2017.
Calm waters
Although the physical stimuli of swimming are well documented, the mental health benefits of getting in the water are less well known, but just as powerful.
In 2019, almost half a million Britons living with mental health diagnoses said swimming had reduced the number of visits to a medical health professional, according to Swim England.
Open water swimming in particular, with its naturally cooler temperatures, is increasingly understood as having a mental health benefit.
A woman swims to cool off in Lake Xema's, a small natural lake in Valona National Park near Dagoba on August 4, 2021.
The feel-good hormone dopamine is released upon soaking in the cold water, ensuring an endorphin rush that can last for hours after drying off.
Research into the anti-inflammatory properties of cold water carried out by the University of Portsmouth, UK has provided a growing body of anecdotal evidence that it can dampen inflammatory responses that cause anxiety and depression.
Merely being in a “blue environment”, near the ocean or a body of water, is known to reduce stress responses.
“My first thought as I dove into the water was that I felt a bit more buoyant than usual, probably due to the extra pounds of quarantine,” Lieber said.
"But as I continued to flow through the water, my initial concern about weight gain was replaced by a feeling of catharsis, as if the water was cleansing me of the stress accumulated during the coronavirus pandemic."
“Stroke after stroke, I could feel my mood lift, my mind clear and my body loosen up.”
A “moment of epiphany”
Six months later, 30 people joined Ashe for a swim meet and the group's growth has been exponential ever since, even during the pandemic.
This year, Mental Health Swims will host more than 80 swim meets, from Cornwall in the South West of England to Loch Lomond in Scotland, led by trained volunteer hosts, with an emphasis on inclusion and peer support.
Reasons for signing up vary. For some, it's the sense of community, while others seek mindfulness and that post-swim rush of endorphins.
Ashe loves the water as a safe alternative to the more intimidating environment of the gym, a passion that has given her mental health a new lease of life.
“I've learned that my differences are a strength and not something to be ashamed of,” says Ashe. "I never thought I could do the things I do today."
“I will always have a mental illness, but today I take much better care of myself. I still have great feelings, but with medication, therapy, outdoor swimming, and healthy, happy relationships, I'm doing great."
“Revitalized”
There are few people better able to discuss the physical and mental health benefits of swimming of Lifeguard Pretest than Sarah Waters, who lives in the coastal county of Cornwall.
Diagnosed with rheumatoid arthritis during her college days, Waters has lived with the symptoms of the chronic inflammatory disease for more than a decade.
The aggressive treatments and medication were very exhausting, and after returning from traveling and working in Australia, it turned out that a lump on her neck was actually skin cancer.
Learn more about swimming: What are the benefits of swimming? The best swimming pools in Madrid
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