A new study published this month in The American Journal of Cardiology (http://www.sciencedirect.com/science/article/pii/S000291491103445X) shows the effects of swimming training on blood pressure and vascular function in adults older than 50.

The study used 43 otherwise healthy adults older than 50 with pre-hypertension or stage 1 hypertension who were not on any medication. They assigned them to 12 weeks of swimming exercise or attention time controls. The control group performed gentle relaxation exercise. They concluded that swimming evokes hypotensive effects and improvements in vascular function in previously sedentary older adults.

The Whole Story

The study involved 43 adults between 50 and 80 years of age who had either stage 1 systolic hypertension or prehypertension. None of them had chronic diseases, took antihypertensive medications, had been smoking, had exercised regularly during the preceding 2 years, or had physical complications that would have prohibited them from exercising.

Twenty-four of the adults were  in the swimming exercise group, which participated in a supervised 12-week swimming training program. Nineteen of the adults were enrolled in relaxation exercises. The swimming program started of slow, swimming with an instructor for 15 to 20 minutes a day, 3 to 4 days a week. Their fitness level improved after a few weeks and they began exercising 40 to 45 minutes a day, 3 to 4 days a week.

Their fitness level also improved their distance during the training program. In the first week they were swimming around 550 meters a day; In the fourth week they were swimming around 1,000 meters a day; And in the final week they were swimming around 1,400 meters a day.

Swimming Helps

The study found that swimming training decreases systolic BP in adults over 50 years of age with increased BP. They also found that swimming training significantly improves arterial compliance, endothelium-dependent vasodilation, and cardiovagal BRS. Which shows that swimming benefits key vascular functions.

This is just one more reason why it is healthy and good to swim.

Jose Aldo, UFC Featherweight Champion, says he has added swimming to his work-out routine for his fight this Saturday against Gray Maynard.

He told UFC.com that “The only alteration this time was that I started swimming. I am focused on what I can do well in training and I emulate it in the fight. I need to be well-prepared, that’s it.”

Swimming is great exercise, and with that plug for swimming, we have to root for him this weekend.

Whether literally about swimming or used as a metaphor there are a number of really good songs about swimming. These are merely the ten songs I feel have distinguished themselves either by lyrical content, uniqueness, musicality or all three. The song that nearly made this list is “Swim” by Surfer Blood.

10. Pure Shores by All Saints

This is the most pure pop song on my top 10 list. The “dream pop” sound and the catchy melody make it hard not to get into this song. It’s simply an added bonus that the song was used in “The Beach”.

9. Swimming by Florence and the Machine

One of the most interesting new dance/pop bands. She really has more of an interesting Bjork thing going for her. Her vocals are so grandiose and lyricism intriguing. “Rotting like a wreck on the ocean floor, Sinking like a siren that can’t swim any more. Your songs remind me of swimming, But I can’t swim any more.”

8. Pool Party by The Aquabats

A super fun, happy song. The Aquabats is a ska band that has recently gotten a reboot thanks to the success of their lead singer’s tv show “Yo Gabba Gabba!” My daughter loves this song.

7. Nightswimming by R.E.M.

This piano driven song is one of the best by R.E.M. “Nightswimming deserves a quiet night.” Let the song drag you in with it’s consistent melody.

6. Headsoak by Andrew Bird

I’m convinced that if his lyricism wasn’t so sophisticated he’d be the biggest thing out there. The beautiful violin, a vocal quality similar to Jeff Buckley, and the most amazing whistle (I seriously am amazed at his whistle, how can anyone whistle that strongly and pitch perfect? He seriously does whistle like a bird.).

5. Swimming Lesson – Eels

I think the Eels is one of the most unknown known artists. Everyone has heard the Eels and likes his music but most have no idea who the Eels are. His music is in the Shrek movies and nearly every song or background music in Yes Man was the Eels. He has a way of making really pretty depressing music. Sometimes really upbeat depressing music.

4. The Same Deep Water as You by The Cure

This song is from when The Cure didn’t have any songs less than 5 minutes long. The song gives you time to get lost in its melancholy. It’s hauntingly beautiful. “Swimming the same deep water as you is hard.”

3. Jump in the Pool by Friendly Fires

This catchy atmospheric song  coaxes  you to jump into its hyper yet melodic pool. Seriously, if any song on this list gets stuck in your head, I’m confident this will be it, and that you’ll have little issue with it.

2. Low Rising by Swell Season

An amazingly soulful song. The music swells up inside of you and you feel that longing that the song exudes. “I wanna take you to the rock. I wanna jump right in and see what that big ocean’s got.”

1. Pyramid Song by Radiohead

This is the only song on this list that I feel confident no one would take issue with. You swim through the ocean of the strings and piano and Yorke’s vocals. He creates this beautiful atmosphere for you to wade into. It’s simply beautiful.

While doing the “Top 10 Swimming Pool Scenes” I kept thinking of swimming scenes that weren’t in a pool. So, here is my list of swimming scenes:

10. Hook (1991)

A great re-imagining of Peter Pan. A Peter Pan who grew up. Out on the sea in Neverland you’ll find the Jolly Roger with Captain James Hook and the mermaids. This scene is after Peter’s re-introduction to Captain Hook where  he meets the mermaids.

9. Nanny McPhee Returns (2010)

A very cute scene of pigs sequenized swimming.

8. A Walk to Remember (2001)
The second film based on a book by best selling author Nicholas Sparks.  In the first scene we are introduced to Landon and his popular friends through a hazing involving jumping into a body of water.

7. The Guardian (2006)

This film uses the common theme of the mentor/student relationship with Coast Guard Rescue Swimmers. In this scene, towards the end of the movie, they go out on a rescue together.

6. Top Gun (1986)

I know this seems like an odd choice, it could be because I’ve seen this movie at least 50 times because it’s one of my mom’s favorites. This is the scene that changes the tide of the movie. After going into a flat spin, Maverick and Goose must eject from their jet.

5. The Beach (2000)

Danny Boyle has never disappointed me. Much of this film is gorgeous scenes of Thailand. This one is no different.

4. Happy Feet (2006)

This film is a little heavy-handed with it’s anti-religion and environmentalist views, but it’s still a good film. In this scene they’ve graduated and are ready to go out to the ocean for the first time.

3. Bathing Beauty (1944)
I’m not completely sure why this scene didn’t make it in my Top 10 Swimming Pool Scenes, but it definitely deserves a spot here.  Esther Williams was a goddess and this was what she ruled: the water.

2. Jaws (1975)

If this were the 10 Most Memorable Swimming Scenes then this would be number one. Who can forget this opening scene to Jaws? It’s a perfectly thrilling scene.

1. Gattaca (1997)

One of the most under-appreciated movies, this is a moving film about where we may be headed with our bio-engineering and advancement of science with less and less regard for morality. This scene is a final realization of human will and determination.

Swimming, top ten