Dive into Health: The Benefits of Swimming and How to Get Started

Swimming is not just a fun way to cool off during the summer; it’s also a fantastic exercise that offers numerous health benefits. Whether you’re looking to improve your cardiovascular health, build muscle strength, or simply find a low-impact workout, swimming has something to offer everyone. Let’s explore the benefits of swimming, how to get started, and where to swim if you don’t have a pool at home.

Health Benefits of Swimming

1. Cardiovascular Health: Swimming is an excellent cardiovascular workout that helps improve heart health by increasing heart rate and circulation. It can lower blood pressure and reduce the risk of heart disease.

2. Muscle Strength and Endurance: Swimming engages multiple muscle groups simultaneously, including the arms, legs, core, and back. Regular swimming can help build muscle strength and endurance.

3. Low-Impact Exercise: Swimming is gentle on the joints, making it suitable for people of all ages and fitness levels, including those with joint pain or arthritis.

4. Flexibility and Range of Motion: Swimming involves a wide range of movements that promote flexibility and improve joint mobility.

5. Weight Management: Swimming is an effective calorie-burning exercise that can help with weight management and weight loss.

6. Mental Health: Swimming can reduce stress, promote relaxation, and improve mood by releasing endorphins.

Where to Swim Without a Pool at Home

If you don’t have a pool at home, there are plenty of options to consider:

1. Public Pools: Many cities have public swimming pools that offer daily passes or memberships. For example, the Veterans Memorial Pool in Walla Walla offers a range of activities for swimmers of all ages.

2. YMCA: The YMCA is a great place to find swimming facilities. They offer memberships that include access to pools, gyms, and wellness centers.

3. Recreation Clubs: Local recreation clubs often have swimming pools and offer memberships. The Hills West Recreation Club in Richland, WA, is one such example.

4. Collages & Universities: Some colleges and universities offer community memberships for their swimming facilities. Walla Walla University, for instance, has pool passes available.

How Often Should You Swim?

For beginners, it’s recommended to start with two to three swim workouts per week. As you become more comfortable and build endurance, you can gradually increase to swimming four to five times a week It’s important to listen to your body and avoid overexertion, especially when starting out.

How to Start Swimming

1. Get Comfortable in the Water: Begin by getting comfortable in the shallow end of the pool. Practice putting your face in the water and blowing bubbles.

2. Learn to Float: Practice floating on your back and stomach. Use your arms gently to support your body.

3. Basic Strokes: Start with simple strokes like the freestyle or front crawl. Focus on coordinating your arm and leg movements.

4. Breathing Techniques: Learn to breathe properly by exhaling underwater and inhaling when you turn your head to the side.

Best Times of Day to Swim

The best time to swim can depend on your personal schedule and goals. However, some studies suggest that swimming in the early evening may be beneficial as your muscles are at their peak temperature, which can enhance performance and reduce the risk of injury. Additionally, swimming in the morning can be refreshing and help you start your day with energy. If you’re swimming outdoors, it’s best to avoid the peak sun hours between 10 am and 4 pm to reduce the risk of sunburn.

Swimming is a versatile and enjoyable exercise that offers numerous health benefits. Whether you’re a beginner or an experienced swimmer, incorporating swimming into your routine can improve your physical and mental well-being. With various options for swimming facilities and flexible schedules, it’s easy to find a way to dive into this healthy habit. So, grab your swimsuit and goggles, and start reaping the benefits of swimming today!

We hope this blog post helps you get started on your swimming journey! If you have any more questions or need further assistance, feel free to ask. Happy swimming!

And if swimming isn’t your thing give yoga a try. Kristi’s calm approach and practical help will still give you health benefits without getting wet.

Embrace the Season: The Benefits of Summer Nutrition

Summer is a time of sunshine, outdoor activities, and an abundance of fresh, nutritious foods. Embracing the season's bounty can help you stay healthy, hydrated, and energized. Let's explore some of the top summer foods and their incredible benefits.

Hydrating Heroes

Watermelon: This juicy fruit is a summer staple, and for good reason. With 92% water content, watermelon is perfect for staying hydrated during hot days. It's also packed with lycopene, an antioxidant that helps protect your skin from sun damage¹.

Cucumbers: Another hydrating superstar, cucumbers are refreshing and versatile. Add them to salads, sandwiches, or enjoy them as a crunchy snack. They are low in calories and high in water content, making them an excellent choice for weight management¹.

Sun Protection from Within

Tomatoes: Rich in lycopene, tomatoes can help protect your skin from sunburn. Incorporating tomatoes into your diet adds an extra layer of defense against the sun's harmful rays. Enjoy them in salads, sauces, or simply on their own².

Corn: Fresh sweet corn is not only delicious but also contains antioxidants like lutein and zeaxanthin, which act as natural sunglasses, protecting your eyes from the sun's rays. These antioxidants also support overall eye health².

Berry Bliss

Blueberries: These little powerhouses are rich in antioxidants and can help reduce muscle fatigue during exercise. Toss them into smoothies, yogurt, or enjoy them by the handful for a sweet and healthy treat³.

Cherries: Whether sweet or tart, cherries are a summer delight. Tart cherry juice may improve sleep quality and reduce post-workout pain. Additionally, compounds in cherries can aid in weight management³.

Outdoor Benefits

Spending time outdoors offers significant health perks, including improved mental well-being, better focus, relaxation, and higher Vitamin D levels. So, make the most of the sunny days and enjoy the great outdoors.

By incorporating these summer foods into your diet, you can enjoy the season to its fullest while reaping the health benefits.

As you embrace the vibrant energy of summer, consider enhancing your well-being even further with craniosacral therapy (CST). This gentle, hands-on technique can help release tension, reduce pain, and promote relaxation. Whether you’re dealing with chronic pain, headaches, or simply looking to boost your overall health, CST offers a holistic approach to healing.

Imagine combining the benefits of a nutritious summer diet with the soothing effects of craniosacral therapy. It’s a powerful duo that can help you feel your best, inside and out. Ready to experience the benefits for yourself? Book a craniosacral therapy appointment today and take the next step towards a healthier, more balanced life

Beat the Heat: Essential Tips for Staying Healthy in the Summer

Summer is here, bringing with it long, sunny days perfect for outdoor adventures. But as the temperatures rise, it's crucial to take steps to protect your health and stay cool. Here are some essential tips to help you beat the heat and enjoy the season to the fullest.

1. Dress Smartly

Choosing the right clothing can make a significant difference in how you feel in the heat. Opt for loose, lightweight fabrics like cotton or linen, which allow your skin to breathe. Light-colored clothes reflect sunlight, keeping you cooler than dark colors. If you're spending extended periods outdoors, consider wearing sun-protective clothing with a UPF rating to shield your skin from harmful UV rays.

2. Protect Your Eyes

Sunglasses are more than just a fashion accessory—they're essential for protecting your eyes from the sun's harmful rays. Look for sunglasses that block 99 to 100 percent of UVA and UVB rays. Not only will you reduce your risk of eye damage, but you'll also look stylish while doing it!

3. Wear a Hat

A wide-brimmed hat is a great way to protect your face, neck, and ears from direct sunlight. Choose a hat with a brim that's at least 3 inches wide (or 2.5 inches for children) to provide adequate shade. Plus, hats add a touch of elegance to any summer outfit.

4. Stay Hydrated

Hydration is key to staying healthy in the summer heat. Drink water throughout the day, even if you don't feel thirsty. If you're engaging in physical activities or spending a lot of time outdoors, consider drinking electrolyte-rich sports drinks to replenish lost minerals. Just be mindful of the sugar content in these beverages.

5. Recognize the Signs of Heat-Related Illness

Heat-related illnesses, such as heat cramps, heat exhaustion, and heatstroke, can be serious. Be aware of the symptoms, which can include dizziness, nausea, headache, and confusion. If you or someone else experiences these symptoms, move to a cooler place, hydrate, and seek medical attention if necessary.

6. Avoid Peak Sun Hours

The sun's rays are strongest between 10 a.m. and 4 p.m. During these hours, try to stay indoors or in the shade as much as possible. If you need to be outside, take frequent breaks in the shade and apply sunscreen regularly.

Summer is a time for fun and relaxation, but it's important to prioritize your health and safety. By following these tips, you can enjoy all the wonderful activities summer has to offer while staying cool and healthy.