(Last Updated On: September 16, 2014)

What a 60kg person burns in 30 minutes:
• running (6mph/2.68224 m / s): 300 calories
• tennis (singles): 240 calories
• swimming (slow crawl): 240 calories
• cycling (12-14mph): 240 calories
• aerobic dancing: 195 calories
• fast walking (4mph): 150 calories
• The buoyancy of the water counteracts the force of gravity, making swimming a perfect low-impact sport that puts little stress on bones and joints.
• If you swim for at least 20 minutes straight, keeping up a constant rhythm and speed, it is an aerobic exercise, which helps improve general fitness, stimulates the metabolism and burns fat.
• The fact that it’s an aerobic exercise also means it improves cardiopulmonary capacity, while the effort needed to overcome water resistance tones muscles.
• It’s a great way to burn calories: an hour of swimming burns 500 calories.
• Our body’s natural position is upright, but when we swim, we turn it horizontal; this helps move respiratory secretions, and improves breathing.
• Swimming has been shown to be beneficial for asthma sufferers, as it encourages lung function and breathing control.
• Swimming balances blood pressure and normalises pulse rate.
• It works the body’s motor coordination. Over two thirds of the body musculature is worked when we swim, including both the lower and upper body, trunk and head, and arms and legs are forced to make a balanced effort.
• Swimming also strengthens joints and improves posture by improving the position of the spinal column. This makes it an excellent exercise for people with back problems.
• Last, but not least: anyone can do it. You don’t have to be a great athlete for swimming to be beneficial – and fun, too – so come on in: the water’s lovely!


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