Benefits of swimming in old age

It's never too late to start swimming. And at an older age, after 60, it's certainly one of the best sports you can do, due to the simplicity of the training and the benefits it provides. Swimming, for older people, protects the heart and bones, trains the brain (and therefore slows memory loss), and stimulates balance, coordination, and body control—factors that can weaken with age.

But how does one practice swimming at an older age? What precautions are needed? And what are the advantages, even compared to the benefits swimming provides for children?

How to do it

Swimming in the sea is perfectly fine in summer, but in winter, you need to choose a good pool that guarantees all safety and hygiene conditions. 

Then there are some precautions to take into consideration, such as these:

• Start gradually: 20–30 minutes, 2 times a week, alternating slow swimming and breaks.
• Warm up: 5–10 minutes of walking in the water or gentle movement before swimming.
• Check the water temperature: It's best to avoid very cold tubs, while lukewarm water promotes muscle relaxation and makes movements more fluid, especially for older people. 
• Choose a comfortable style: Backstroke and freestyle are often more manageable; you don't have to swim fast.
• Take frequent breaks: The initial goal is to be able to move through the water without excessive effort, without moving too far. If you feel even just tired, you can take a break between lengths. 
• Increase slowly: Duration comes first, then speed, if necessary. Even 30–45 minutes in total is a good workout.
• Consider water aerobics or water walking if swimming continuously is tiring or if the technique is unsafe.
• Security: Enter the pool with caution, avoid swimming alone if you are not a strong swimmer, and stop if you experience chest pain, severe difficulty breathing, dizziness, or discomfort.

Benefits

Swimming can be very beneficial after age 60 , especially because it allows you to exercise with little impact on your joints. These are the main benefits:

• Heart and circulation: improves cardiovascular capacity and resistance to effort.
• Muscle strength: involves shoulders, back, abdomen and legs, helping to counteract the loss of muscle mass and strength related to age.
•  Less stress on joints: Water supports much of your body weight, making the activity easier on your knees, hips, and ankles.
•  Breathing and resistance: the control of the respite While swimming, it can help improve aerobic capacity.
•  Balance and coordination: Movement in water stimulates coordination and body control.
•  Mental well-being: Regular physical activity can promote sleep and reduce stress and anxiety.
• Weight control: contributes to energy expenditure and may help maintain a healthy weight.
• Runtime: Maintaining strength, endurance, and mobility can help you maintain independence in daily activities longer.

When you can't swim at an advanced age

It is better not to swim or to be evaluated by a doctor first if there are:

• chest pain, fainting or severe shortness of breath during exertion;
• unstable heart problems;
• infections, fever or significant malaise;
• vertigoI have balance problems that make it dangerous to be in the water;
• major woundsI skin infections;
• acute joint or muscle problems which worsen with movement;
• difficulty swimming safely or risk of loss of consciousness in water.

Chronic illnesses don't necessarily mean you have to give up swimming : you can often change the intensity, duration, or type of exercise.

Finally, there's an important aspect not to underestimate when choosing to swim frequently and regularly after 60. This creates the conditions for developing new social relationships, making friends, and avoiding the risk of loneliness, a true epidemic for older people. 

Read also:

• Why swimming is the most complete sport
• Living well after 60