If you’re a strong swimmer looking for a new adventure this summer, try open water swimming. From physical fitness to mental clarity, open water swimming can provide health benefits and a unique experience beyond a dip in the community pool. We asked Phillip Cochran, MSAH, ACSM-PT, an exercise physiologist at OhioHealth McConnell Heart Health Center, to explain the benefits of open water swimming and offer some advice on getting started.
Open water swimming vs. pool swimming
Open water swimming is swimming outdoors in any natural body of water, including rivers, lakes and oceans. The body of water is most likely deeper than a pool, and the water temperature is colder. Because you are outside, you may have to navigate around plants and animals and through currents or waves. Pool swimming offers a more controlled environment, while open water swimming is less restricted.
Physical and mental health benefits
Swimming keeps our bodies and minds strong. Open water swimmers say that it eases the symptoms of depression and anxiety and adds to their overall happiness. “Being outdoors in the sunlight and fresh air can really improve your mood and reduce your stress levels,” Phillip says.
Open water swimming is also great for physical health. The colder water kickstarts your metabolism into higher gear, which can help you lose weight. The temperature can also reduce hormones that lower immunity. The physical exertion will strengthen your heart, lungs and muscles. It can even help you sleep better by producing a hormone called prolactin.
You must be a strong swimmer
Because the outdoor environment can be challenging, open water swimming is not safe for inexperienced swimmers. Phillip suggests that you train in a pool first. Then, when you can tread water for at least 15 minutes and swim laps for 30 minutes without stopping to rest, you are strong enough to give open water swimming a try. He also recommends working on breathing training to condition your lungs for long swims.
Safety precautions are necessary
Because you have less control over your environment when swimming in open water, you should never swim alone. “The most important thing you can do is bring a buddy,” Phillip stresses. “Swim with another strong swimmer so that if one of you gets in trouble, someone is there to help.”
Also, get to know the body of water you are swimming in. Talk to lifeguards or park rangers and ask what they know about the water and the environment. Learn about the plants and foreign objects that might be in the water. Check for visibility underwater and from above. Always be mindful of wildlife both in the water and onshore.
Familiarize yourself with typical weather patterns for the area, especially how quickly it might change, so you don’t get caught in a storm while in the water. Just in case, make sure you know where buoys and other safety markers are. Phillip recommends swimming in water where you can touch the ground. That will stabilize you if the waves or current become too strong to swim against.
Essential gear
Your swimming gear will protect you from the elements and make navigating the open water easier. Phillip suggests an open water swimmer should have:
A wetsuit will protect your body from the effects of cold water, which is water under 80 degrees. The wetsuit traps a thin layer of water between the suit and your body, which will help you keep body heat.
A rescue tube is a 40-inch long, thin floatation device you strap onto your dominant side. It will trail behind you while you’re swimming. If you get into trouble, you can float on it until help arrives or you can use it to help another swimmer in trouble.
Fins help ease your movement and increase your speed. You’ll use less energy as you swim but still work your muscles. If you are not concerned about speed, wear water shoes or socks to protect your feet from debris and cold temperatures.
Goggles are important to increase your visibility both above and underwater. Choose goggles with wider or curved lenses that enhance your peripheral vision to make it easier to see around you.
How to get started
You can find river or lake swimming spots in many nearby Ohio state parks. But before you dive in, make sure you are ready. First, find a trainer like Phillip and a place like the McConnell Heart Health Center to build physical strength and stamina. Then dive in! “There’s nothing better than being out in nature, enjoying the sun and the water. I love it,” Phillip says.
Find more information on the fitness classes and training available at the McConnell Heart Health Center.
