How aquatic exercise transforms body composition, cardiovascular function, and metabolic health
Women in their 30s and 40s often struggle to prioritize their health amidst busy schedules and increasing responsibilities. Finding an effective exercise method that provides a full-body workout without stressing the joints is particularly challenging for many. Swimming is the perfect exercise that meets all these needs.
The unique environment of water, with its buoyancy and resistance, brings about positive changes in body composition, circulatory function, and blood serum lipids that are incomparable to any other form of exercise7 .
This article examines the specific impacts of regular swimming on the health of women in their 30s and 40s, based on scientific research findings.
There's a reason swimming is called the 'perfect exercise'. In water, body weight is reduced by up to 90%, allowing a full-body workout with almost no stress on the joints7 . This is particularly important for women in their 30s and 40s who spend long hours sitting or experience joint pain.
The greatest strength of swimming is that it uses all major muscle groups simultaneously1 . It's a compound exercise that harmoniously engages arms, legs, core, back, and chest muscles, helping to create a balanced physique beyond simple calorie burning.
| Stroke | Primary Benefits | Main Areas Strengthened |
|---|---|---|
| Freestyle | Improves cardiovascular endurance, strengthens upper body | Shoulders (deltoids), back, arms (biceps/triceps) |
| Backstroke | Posture correction, core strengthening | Upper/lower back muscles, abs, thighs |
| Breaststroke | Comprehensive lower and upper body workout | Chest, shoulders, thighs, calves |
| Butterfly | Maximum calorie burn, full-body strength | Shoulders, back, chest, core, lower body |
Water provides more than 12 times the resistance of air4 . When moving against this resistance, our muscles work harder, resulting in greater energy expenditure.
A 70kg woman swimming at moderate intensity for 30 minutes can burn approximately 223 calories, and with more vigorous swimming, up to 372 calories in 30 minutes1 .
The greatest value of swimming lies not in simple weight loss but in healthy changes in body composition. Research shows that swimming exercise increases levels of the hormone 'Irisin' in the blood5 .
Irisin plays a role in 'converting' white fat into a state similar to heat-generating brown fat, creating a favorable metabolic environment for body fat reduction and muscle mass maintenance.
As a representative aerobic exercise, swimming strengthens heart muscle and is excellent for lowering blood pressure and bad cholesterol (LDL) levels while increasing good cholesterol (HDL)3 .
According to a major study by Swim England, regular swimmers had a 41% lower risk of death from heart disease or stroke compared to non-swimmers, and also showed a 28% lower risk of premature death7 .
A healthier blood lipid profile means a significantly reduced risk of cardiovascular disease. According to meta-analysis research results, regular aquatic endurance exercise brings the following improvements in blood lipid levels3 :
| Blood Marker | Average Improvement | Health Impact |
|---|---|---|
| High-Density Lipoprotein Cholesterol (HDL-C, 'good' cholesterol) | +4.6 mg/dL | Prevents atherosclerosis, particularly effective in women and middle-aged groups |
| Low-Density Lipoprotein Cholesterol (LDL-C, 'bad' cholesterol) | -10.1 mg/dL | Reduces cardiovascular disease risk |
| Total Cholesterol | -8.5 mg/dL | Improves overall blood lipid concentration |
Weight-bearing exercises like running or stair climbing cause significant 'eccentric contractions' in muscles, which can greatly increase levels of muscle enzymes such as creatine kinase (CK) in the blood2 . This indicates muscle damage and delayed onset muscle soreness (DOMS).
In contrast, swimming involves almost no such eccentric contractions, resulting in minimal muscle damage and enzyme level increases. This means lower post-exercise fatigue, faster recovery, and a better environment for maintaining a consistent exercise routine.
Swimming also shows excellent effects in terms of knee joint health. In one study, serum COMP concentration—a marker of knee joint cartilage metabolism—increased by 29% after running, while no significant increase was observed after swimming. This confirms that swimming is a safe exercise method that doesn't burden joint cartilage.
Swimming exercise has been shown to lower levels of the hormone Asprosin6 . Asprosin plays a role in increasing blood sugar during fasting, and higher levels are associated with increased insulin resistance and metabolic syndrome risk.
Therefore, controlling Asprosin levels through swimming can directly contribute to preventing metabolic diseases such as type 2 diabetes.
Improves heart function and circulation
Reduces fat while increasing muscle mass
Improves blood lipid and hormone profiles
Regular swimming is more than just a hobby or exercise for women in their 30s and 40s—it's a powerful tool for improving overall health and quality of life.
It protects joints while building full-body strength, strengthens heart and lung function, and improves levels of harmful lipids that threaten vascular health. Furthermore, through hormones like Irisin, it promotes body fat burning, with benefits reaching every corner of the body.
Now is the time to set aside prejudices like "I don't have time" or "Sweaty exercise is burdensome" and head to the pool. You'll be taking the first step toward making your 30s and 40s more vibrant and healthy.
Begin with 2-3 sessions per week of 30 minutes each and gradually increase duration and intensity.
Make swimming a regular part of your routine to experience the full range of health benefits.
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