Health and Fitness

Swimming gives the brain a boost

Jump in the pool!

It’s not uncommon to see children splashing and swimming merrily while their parents sunbathe in the distance – and I myself have been one of the parents who observed the swimming pool from the sidelines plenty of times.

However, if more adults knew about the cognitive and mental health benefits of swimming, they might be more likely to jump in the pool with their children with lifeguard training near me.

New, improved brain cells and compounds

Until the 1960s, researchers believed that the number of neurons (nerve cells in the brain, ed.) And so-called synaptic connections in the human brain were limited and that these brain cells were irreplaceable once they were damaged But that idea was disproved when researchers began to see ample evidence for the formation of neurons – so-called neurogenesis – in adult brains of humans and other animals with lifeguard training near me.

ALSO READ: Conflicting results: Do adults form new brain cells or not?

There is now clear evidence that aerobic exercise can contribute to neurogenesis and play a central role in helping to reverse or repair damage to neurons and their connections in both mammals and fish.

Research shows that the changes in response to exercise occur mainly through increased levels of a protein called ‘ brain-derived neurotrophic factor ‘ (BDNF) with lifeguard training near me.

Reduces anxiety and depression

Studies in humans have found a strong link between the concentration of BDNF circulating in the brain and an increase in the size of the hippocampus (the area of ​​the brain responsible for learning and memory).

An increased level of BDNF has also been shown to sharpen cognitive performance as well as help reduce anxiety and depression with lifeguard training near me.

Researchers have also observed mood disorders in patients with a lower concentration of BDNF.

Aerobic exercise also promotes the release of specific chemical messengers called neurotransmitters (chemical substances that are released in synapses and transmit the signal from one neuron to another neuron, ed.)
Improved memory, mood and cognition
One of these neurotransmitters is serotonin, which – when present at elevated levels – reduces depression and anxiety as well as lifts the mood .

In studies with fish, researchers have observed changes in the genes responsible for increasing the concentration of BDNF as well as improved development of the so-called dendritic ‘spines’ – protrusions on the dendrites, which are the part of the nerve cell that receives impulses from other nerve cells – after eight weeks of training in relation to control groups.

This is consistent with studies in mammals where may increase neuronal spine density.

The greater spine density helps neurons build new connections and send more signals to other nerve cells. Repeating the signals may strengthen the connections.

Why is swimming something special?

Scientists do not yet know what it is that makes swimming something very special, but they are approaching the answer with lifeguard training near me.

We have long known about the cardiovascular benefits of swimming. Because swimming involves all the major muscle groups, the heart has to work hard , which increases blood flow throughout the body. This leads to the formation of new blood vessels, a process called angiogenesis.

The greater blood flow can also lead to a large release of endorphins – hormones that act as natural pain relief throughout the body.

This increase causes the feeling of euphoria that often follows in the wake of exercise.

ALSO READ: Exercise changes your brain surprisingly fast

Reduces the cognitive effects due to aging

Most of the research working on understanding how swimming affects the brain has been done with rats. Which is a good laboratory model because of their genetic and anatomical resemblance to humans.

A study in rats showed that swimming stimulates brain pathways that suppress inflammation in the hippocampus and inhibit apoptosis – a process by which cells destroy themselves.

The study also showed that swimming can help support neuronal survival as well as reduce the cognitive effects of aging.

Although researchers are not yet able to visualize cell death and neuronal survival in humans, they do observe similar cognitive outcomes.

Swimming improves short- and long-term memory

One of the more intriguing questions is how swimming specifically improves short- and long-term memory.

To uncover how long the beneficial effects last, the researchers trained the rats to swim for 60 minutes daily 5 days a week.

The team then tested the rats’ memory by making them swim through a water maze containing six passages, one of which had a hidden platform with lifeguard training near me.

After just seven days of swimming training, researchers saw improvements in both short- and long-term memory based on a reduction in the amount of errors that the rats made each day.

ALSO READ: 45 minutes of exercise per week increases brain activity for people over 50 years of age

Clear cognitive benefit of swimming at all ages

According to the researchers, this boost in cognitive function can form the basis for the use of swimming as a way to repair learning and memory damage caused by neuropsychiatric diseases in humans.

Although there is a large leap from studies with rats to humans, research with humans produces similar results indicating a clear cognitive benefit of swimming for all ages.

For example,

In a study looking at the effect of swimming on mental acuity in the elderly, researchers concluded that swimmers had improved mental speed and attention compared to non-swimmers.

However, the research design of this study was limited as it was not randomized, so participants swimming before the study may have an unfair advantage.

Swimming can be a challenging form of exercise as it can be technically demanding. It requires coordination of body muscles and good fitness if you are to become a good swimmer. It can take a long time to get good at swimming, but once you can swim, it will be fun to swim many lanes in the swimming pool.

Get rid of the chlorine smell in your hair after a walk in the swimming pool.

There are four styles of swimming, which provide variety and ensure that the form of exercise is not monotonous and boring. If you are brand new, start with breaststroke.

  • Breaststroke
  • Bow tie
  • Crawl
  • Recrawl
What is swimming good for?

Swimming is good exercise for the whole body. It is a good form of exercise as you activate and train all the muscles and joints in the body. Swimming is obvious if you have injuries or problems with the joints, as the load on the body is less than with other forms of exercise, which reduces the risk of injury. This is because the body is not loaded with twists or shocks, such as. if you run a walk or play football.

Swimming helps to improve your fitness and you will quickly notice results. If you swim a few times a week. Your lung and heart capacity are expanded because you use the large muscle groups in the body, which require a lot of oxygen and thus your shape improves quickly. Swimming is effective and you burn a lot of calories.

Is swimming good if you want to lose weight?

If you want to lose weight, then swimming can be a good idea. You use the large muscle groups, which means that the burning of calories is high. How many calories you burn depends on the style you swim in, as well as how high the intensity is during swimming. It makes good sense that you burn more if you knuckle down rather than take it easy. If you swim for 30 minutes, you can expect to burn somewhere in between:

  • 90 – 220 kcal at a relaxed intensity.
  • 150 – 370 kcal at a moderate intensity.
  • 220 – 550 kcal at powerful intensity.
    The numbers have a large range because the calorie burn varies from person to person, as well as the level of the swimmers. An elite swimmer burns more than an exercise swimmer

Also read the article: Become a better swimmer with this swimming equipment

Do I need to warm up before swimming?

It is always a good idea to warm up before exercise or sports, which is also true when swimming. Although the chance of injury is small, you reduce the risk further if you do a light warm-up before jumping into the water. Make arm turns, hip circles, leg turns, and head rolls for 5 -10 min so that joints and muscles are ready for the swim. Jump into the water and start swimming the first 4 – 8 lanes completely quietly. Then the speed and intensity can be increased. In this way, the risk of injury is very small, which should be avoided.

At the end of the swim, it is always a good idea to swim a few extra lanes at a leisurely pace. Remember to relax your body muscles so that you reduce the risk of sore muscles the next day.

However, the research design of this study was limited as it was not randomized, so participants swimming before the study may have an unfair advantage..

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