Health TAKE THE PLUNGE Millions of people have taken up cold-water swimming, but what are the benefits and can it help those with arthritis? Words: Georgina Maric C old-water swimming became huge during the pandemic, with hundreds of swimmers unable to go to their local swimming pool plunging into rivers, lakes and the sea, under the slategrey sky of Britain. But the trend has continued, not least because the reported health benefits are substantial. What are the benefits? It may boost your immune system Some studies have linked cold water swimming to an increase in white blood cells and antioxidants It gives you a natural high It activates endorphins and dopamine, hormones that make us feel good It improves circulation Cold water immersion forces blood to the surface of your skin and helps to warm extremities It increases your libido It can boost oestrogen and testosterone production It burns calories The heart has to pump faster and the body has to work harder to keep you warm. Regular exposure to the cold may also GROUPS TO TRY The Outdoor Swimming Society Outdoorswimmingsociety.com/ uk-wild-swimming-groups The Bluetits Chill Swimmers thebluetits.co Open Water Club Directory swimming.org/openwater/findopen-water-club/ Wild swimming wildswimming.co.uk Or try your local swimming pool for contacts. increase your metabolism as your body generates heat It can reduce pain and inflammation Cold temperatures can reduce swelling in joints, and many people report a reduction in pain and inflammation. How do you start? If you want to spend more time in nature, but struggle more in colder months, why not start in spring? Start by taking cold showers daily to prepare your body. On your first go in open water, wear a wet suit. You can swim in your swimming costume wearing neoprene gloves, hats and booties to protect you from the initial shock of the cold water, but its best to build yourself up to that. Warm up before swimming by doing a little jog to get your blood flowing around your body. Splash your face first, then gradually wade in. Keep your head above the water and breathe! Start with short sessions a minute or so and build it up. Have a thick towel or a dry robe to wrap around you when you come out. Finally, dont swim alone join a group so that more experienced people can show you the ropes. 15 Inspire Spring 23 pp15 Cold water swimming.indd 15 15/02/2023 09:23