Everyone is searching for the foolproof exercise that will transform their health. Running and swimming are both incredible cardiovascular exercises that build strong muscles and burn calories, but they’re not suitable for all individuals.
The trick to knowing if swimming or running is better for your health is to learn more about yourself! Continue reading below to learn everything you need to know for a personalized workout regimen.
Try Swimming if You Have a Heart or Lung Condition
Swimming holds a distinct advantage for those with heart or lung conditions. As you switch between inhaling deeply and exhaling, you essentially train your lungs to use oxygen more efficiently. This workout may be particularly beneficial for those with respiratory problems, as it could lead to increased lung volume and improved breathing control.
Additionally, the heart endures less strain due to the water’s buoyancy. As you use your arms and legs to swim, you will improve your physical fitness and cardiovascular health.
Heart and lung conditions must be taken seriously. Just remember that if you’re going to swim, always implement these pool safety tips for homeowners to guarantee your safety.
Try Running if You Want To Improve Lower-Body Strength
Many want to strengthen and tone the muscles in their lower bodies. Running is an effective choice because it consistently engages your legs in a repetitive motion to stimulate muscle growth. Every time you run, you’re activating the quads, hamstrings, and glutes. It’s also the ideal exercise to strengthen the calves, ankles, and feet.
You can push yourself and improve your lower-body strength in plenty of ways. These methods include long-distance runs, interval training, or incorporating hills into your runs.
Try Swimming if You Have Joint or Bone Issues
Running is a high-impact exercise that could worsen conditions like arthritis or osteoporosis. The repetitive impact of running may exacerbate joint pain and accelerate bone density loss in people with these conditions.
Fortunately, swimming is a low-impact workout. The water’s buoyancy results in minimal strain on the bones and joints. With each repetitive motion, you’re engaging multiple muscle groups without the physical burden of cardio exercises. You’ll see positive results in both weight loss and joint pain facets.
Try Running for Weight Loss Results
Running burns calories quickly and contributes to weight loss due to its intensity level. On average, a person can burn around 100 calories per mile, depending on factors like body weight and running efficiency.
Running can also elevate your metabolic rate even after your workout, known as the “afterburn effect” or “excess post-exercise oxygen consumption” (EPOC). This effect or EPOC means you’ll continue to burn calories at a higher rate even after you stop running.
Cardio is beneficial for weight loss, but you should pair it with another form of exercise, such as HIIT or weight-lifting, to see long-term results.
Remain Cautious When It Comes to Neck Pain
The choice between running and swimming can be complex when it comes to neck pain. Running doesn’t often involve significant neck movements. However, the jarring motion could potentially exacerbate more severe cases, especially if one uses an incorrect running form.
Swimming is a low-impact workout that places minimal strain on the joints, including the neck. This reduced strain can be beneficial for those with neck pain related to joint issues. However, some swimming strokes, like the front crawl or butterfly, require repetitive neck movements which could exacerbate certain conditions. In such cases, swimmers could opt for the backstroke or breaststroke, which involve less neck rotation.
Both activities are acceptable for those with neck pain. Talk with a healthcare professional to receive specific guidance. They will help you determine the best regimen to minimize pain while maintaining physical fitness.
Dianne Pajo is a Certified Personal Trainer based out of the Chicagoland area with a passion for music, combat sports, and animals. She enjoys competing in amateur boxing and kickboxing, but in her other leisure time, you can find her performing music around the city. She is also a dog mom of 2.