Is it good to swim in winter?
Boosting immunity in winter through swimming Regular exercise strengthens the immune system, helping you and your kids become more resilient to stress and illness. With cold and flu germs rampant during the winter months, it’s important to keep healthy and active throughout the year. Plunging the body into cold water triggers a sudden, rapid increase in breathing, heart rate and blood pressure known as the cold shock response. That can cause a person to drown within seconds if they involuntarily gasp while their head is submerged. The shock also places stress on the heart and makes it work harder.To avoid cold shock it is important to acclimatise to the water temperature slowly – more about that later! The heat in your body can’t instantly disappear. Hypothermia comes on slowly over time.Swimming with a cold isn’t just uncomfortable – it could make you feel worse, prolong your illness, and spread germs to others. So, next time you’re feeling under the weather, swap your swim session for a bit of rest, and your body will thank you for it!Don’t swim in colder water for longer than 10 minutes, and avoid using how you feel as a guide — cold incapacitation can occur with little warning. If you have difficulty swimming because of the cold, move onto your back and move your limbs as little as possible whilst staying afloat.As a general rule, get expert medical advice before winter swimming if you have a heart condition, high blood pressure, asthma, or are pregnant.
Is swimming in the cold good for you?
Cold water swimming is a great immune system booster. Some studies have shown that water swimmers suffer fewer and milder respiratory infections and illnesses including the common cold (3,4). Cold water exposure also releases leukocytes into our bloodstream, a blood cell that helps fight disease and infection (7). These benefits may be the result of rapid constriction of the blood vessels due to the cold water. The cold can trigger responses in your body, such as decreased metabolic activity, alterations in hormone production and blood flow, and activation of the immune system.Improves cardiovascular health – Cold water immersion can help improve cardiovascular health by increasing blood flow, reducing inflammation, and decreasing blood pressure. Lowers blood pressure – Studies indicate that cold water immersion supports your cardiovascular system and may lower blood pressure.When you immerse yourself in cold water, your body’s fight-or-flight response is triggered, which releases cortisol – the stress hormone. The more often you take dips in cold water, the more your brain gets used to the cold and lowers these stress hormones.For athletes, cold-water immersion may affect different types of training in different ways. For those engaged in resistance training, cold water may turn down the molecular signaling pathways that are normally activated after exercise. This may hinder long-term improvements in strength, muscle growth and performance.When swimming with a cold, your germs and viruses spread easily in the water, and that will likely get those around you sick as well. Swimming can also make your cold even worse. Not only does the water make you more congested, it can also make you feel chillier than usual and can weaken your immune system even more.
What happens to your body after cold water swimming?
Our heart works harder when we’re moving through water than when we’re on land. And the colder the water, the harder the heart must work. Just entering very cold water can lead to a ‘cold shock’, which can cause a faster heart rate, higher blood pressure, and shortness of breath. By submerging yourself into cold water, your blood vessels narrow, and your heart rhythm becomes disturbed. This can put your body into shock and can cause a cardiac arrest. Always try to submerge your body gradually and try to control your breathing.Water below 50°F (10°C) is extremely cold and can be dangerous without the right gear. Jumping in without protection can cause immediate shock and loss of breath control. If you plan to swim in such cold water, training and acclimation are critical.
How long should I swim in cold water?
When winter swimming without a wetsuit, a rule of thumb is 1 minute in the water per 1oC of water temperature, so for those new to winter swimming 2 or 3 minutes is more than enough. Only enter cold water if you can tread water and are a confident swimmer. Swimming is great for shaping the body, even without any other type of exercise. Swimming is one of the best forms of exercising. Not only can swimming help you shed some pounds, but it can also tighten up your whole body, and improve your overall fitness level. Just be careful not to go swimming after a big meal.Compared with brisk walking, swimming allows you to meet your fitness goals with less stress on your joints and muscles.As an exercise, swimming can strengthen the arms, legs, core, and back muscles. Not surprisingly, some fitness enthusiasts regard swimming as an exercise to boost strength and flexibility.Here’s the truth: yes, swimming for 30 minutes can absolutely be enough exercise, especially if you’re consistent about it. At Maru, we work with swimmers at every level, and we’ve seen firsthand how powerful a regular half-hour swim can be for building fitness, feeling stronger, and genuinely enjoying the process.However, the number of laps you should swim depends on your fitness level and swimming ability. Beginners may start with swimming just one or two laps and gradually increase over time. Intermediate swimmers may aim to swim 10 to 20 laps per session, while advanced swimmers may swim up to 50 laps or more per session.
Who should not go cold water swimming?
As a general rule, get expert medical advice before winter swimming if you have a heart condition, high blood pressure, asthma, or are pregnant. Risk factors Children, pregnant women, and people with weakened immune systems are most at risk for swimming-related illnesses. Recreational water might be contaminated with Crypto, which can cause life-threatening symptoms in people with weakened immune systems.You can get swimming-related illnesses if you swallow, have contact with, or breathe in mists of water contaminated with germs. The most common swimming-related illnesses are diarrhea, skin rashes, swimmer’s ear, pneumonia or flu-like illness, and irritation of the eyes or respiratory tract.
Do cold water swimmers live longer?
Swimming in cold water could be a great option for longevity Literally speaking, maintaining a cool temperature in your body could extend your life span. Scientific studies indicate that as metabolism increases at higher temperatures so should the rate of ageing. What is the best way to keep your body cool? Swimming gets your heart rate up without the impact on joints that other exercises can have. This cardiovascular workout strengthens your heart, lowers blood pressure, and reduces the risk of heart disease.Swimming is a whole-body exercise that requires the heart to pump more blood to the muscles working to move your arms and legs. The heart does this by beating more rapidly. A recent study showed that swimming two to three times a week reduces the risk of heart disease in older adults.Specifically, the study found that swimmers over the age of 35 who swam 3,200 to 4,500 metres three to five times a week postponed the ageing process. Swimming is therefore not only ideal for achieving longevity, but also for maintaining good physical condition and a high level of well-being.
When should you not swim?
Swimming when the water is excessively cold can result in you catching a chill or, worse, hyperthermia. Excessive wind can make the water dangerously choppy and unpredictable, and swimming when there’s the possibility of lightning (or during an active storm) can be even more perilous. Water temperature “Swimming in cooler water can sap your energy as your body works harder to stay warm,” Kwayosa says. Once you are out, the drop in body temperature can mimic what happens before sleep, making you feel even more tired.