SWIMMING is a sport in which almost all the body’s muscle groups are involved, making it one of the best and most complete activities that everyone can do, particularly older adults.

Excellent for the cardiovascular and respiratory systems, and for strength and muscular resistance — the latter thanks to its hydrotherapeutic effects — it increases joint flexibility, tones the body (relaxes it) and helps to lose excess body weight, among other benefits.

In addition, it makes it possible to leave a sedentary lifestyle behind and develop — without wasting a lot of energy — an activity that is fun and provides an opportunity to improve and become more self-confident.

For older adults with motor function problems, such as spinal column pathologies, or difficulties with sports activities, swimming is beneficial as long as precautionary measures are taken, which is why it is recommended to consult a doctor and have a physical exam so that the potential swimmer can determine how strenuous the activity may be.

Body temperature changes, and is different in everyone and during each stage of life, as well as being dependent on certain factors such as blood pressure and sweat. For example, in various parts of the body such as the armpits, groin and mouth, it is 35.5 degrees Celsius, while in the rectal area it is 37 degrees.

It is essential to know the temperature in the swimming pool that older adults swim in, and its effect on them. According to studies, water between four and 18 degrees Celsius is considered very cold; 18 to 24 degrees is cold; 29 to 38 degrees warm, and 38 to 42 degrees hot.

The ideal temperature for aquatic activities is 32 to 34 degrees Celsius in the winter and two degrees less in the summer, although the same temperature may be maintained for both seasons. Outside of those values, the person’s performance is harmed, and the environment for swimming will not be agreeable.

Knowing how to breathe is another fundamental factor that older adults who swim should know about and develop. Swimmers breathe in through the mouth, and once in the water, also exhale through the mouth. If one breathes through the nose, water particles will remain in the nostrils that produce a disagreeable sensation if inhaled, and may even alter breathing and produce coughing. However, breathing deeply through the mouth is not advisable either, because it could cause hyperventilation, and as a result, dizziness. Normal breathing is therefore recommended.

In their first contact with the water, older adults should practice floating exercises until becoming used to the sensation of deepness through diving and plunging.

The practice of different swimming styles also varies with age. Many doctors agree that the breast stroke is very safe for older adults because the body stays symmetrically balanced, which allows greater control over the body, but should be practiced carefully, because it could result in lumbar problems (vascularization of the pelvis) and spinal cord tension due to breathing.

The back stroke develops different and complimentary coordination which is why it should also be practiced very carefully, and the butterfly is not recommendable for older people due to the intensive back movements required, and because that style requires a large volume of oxygen.

There is no doubt that swimming among older adults benefits their health and state of mind, but a series of basic parameters should be kept in mind once in this stage of life, demanding above all intelligence, perseverance and joy in living.