My first thought as I dove into the water of swimming with Lifeguard classes near me was that I felt more energized than usual, probably because of the extra pounds that quarantine brought me. But as I continued to slide through the water, my first worry about weight gain was replaced by a feeling of catharsis, as if the water cleared up the problem accumulated during the coronavirus epidemic.
Hit after hit, I could feel my emotions rising, my mind clearing and my body relaxing.
Thirty minutes later, I confidently emerged from the pool with my head open, ready to begin my first four-hour shift in the intensive care unit. I tend to be a little nervous about the first night shift, but somehow the task seemed more controlled than usual. "Whatever happens tonight, it's going to happen," I told myself to reassure myself. “Whatever happens, tomorrow there always will be.”
The improvement in my emotions was no doubt related to my recent passage through the abyss. Like all forms of physical activity, swimming can improve mood by stimulating the production of endocrine (natural opioid produced in the brain), as well as other neurotransmitters such as dopamine and serotonin.
But the benefits of swimming go far beyond the temporary enhancement of excitement, especially now.
Change your mind
As we come out of isolation, experts say addressing our mental health should be a top priority.
"Americans have faced unprecedented challenges in recent months, but with a daily focus on caring for our emotional well-being and supporting the well-being of our loved ones, we can successfully reduce the impact of the COVID-19 epidemic." Health Secretary Dr. Jerome Adams said in a press release earlier this year.
"While this is a difficult time in our nation's history, I remain steadfast in encouraging Americans to use the best coping methods," he added.
The prevalence of depressive symptoms in the United States more than tripled as COVID-19 spread, according to a recent study published in JAMA. Other high-risk groups, such as health care workers and those under 30, were at higher risk of developing anxiety or depression as a result of the tragedy, according to another study published in the Journal of Psychiatry.
Regular exercise, including swimming, running, yoga, weight training, and even tai chi, remains one of the most powerful tools we have for improving our overall mood and mental health. A 2016 meta-analysis that included data from 23 randomized controlled trials showed that exercise was similar to antidepressants and psychotherapy in treating depression.
While part of this is due to endocrine production, exercise also provides important changes in brain structure, especially in the ancient brain structure called the hippocampus. Along with another brain structure called the amygdala, the hippo is deeply involved in memory formation and emotional control.
Over time, regular aerobic exercise, such as running or swimming, reduces inflammation and promotes nerve growth in the hip, with a positive effect on emotions and memory, studies have shown. On the other hand, atrophy or degeneration of the hippocampus has been linked to the development of emotional disorders such as depression and bipolar disorder.
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Rejecting evolution
Our mental health is not the only thing that has been affected by the covid-19 epidemic: our bodies have also been affected. According to another study published in JAMA, the average American gained about 3 pounds during the epidemic.
"The long-term health effects of COVID-19 are alarming," Daniel Lieberman, a professor in the department of human biology at Harvard University, said in an email. Lieberman is also the author of "Exercise: Why Something We've Never Changed To Do Is Healthy And Rewarding."
"It's hard to say to what extent these extra pounds are due to nutrition, (lack of) exercise or stress, but a decreased memory of physical activity is one reason," Lieberman added.
Like all forms of aerobic exercise, swimming is also a great way to build muscle and burn fat. But swimming has its advantages: swimmers typically use seven times more energy to cover a given distance than they do to run.
This is because humans have not become adept at swimming, according to Lieberman. The fastest human swimmers can only reach a speed of 6.5 kilometers per hour, a speed that most people go from fastest to slowest.
Although this type of swimming can be frustrating for beginning swimmers of Lifeguard Pretest, when it comes to losing weight, it may not be a bad thing.
Learn more about swimming: Why is it so beneficial for health to practice swimming?
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