An exciting winter activity suited for the daring. This regular activity for swimmers is gaining traction online among those seeking the wellness benefits of plunging into ice-cold water. So, what are these benefits?
Many swimmers have traditionally swum in the freezing depths on Christmas Day or New Years day. In recent years, more people have been joining in the excitement, exchanging warm winters indoors for building tolerance for ice-cold waters. New York and Vancouver host the two oldest polar plunges, held annually on New Year’s Day.
In Vancouver, participants dress up in costumes or wear their badges from previous years, many having a sash full of memories as they take a dip. In New York City, people come together to take the plunge to support the Coney Island Community run by the Coney Island Polar Bear Club. Those participating often raise loads of money for their local community.
While raising money for charity is a commendable reason to plunge into the icy waters, many believe that winter sea swims are beneficial to their health, which is supported by many scientists. Harvard Health Publishing notes that it can benefit heart health, reduce stress, improve sleep, and support a healthy immune system. It is advised that those with cardiovascular disease not participate in these goosebump-inducing activities.
Those with an athletic disposition are well aware of the benefits of cold-water baths after training sessions or strenuous exercise. Five minutes in a cold bath or shower has been shown to reduce exercise-induced muscle soreness and can improve physical performance as soon as the following day. According to the Mayo Health Clinic, “The cold can trigger responses in your body, such as decreased metabolic activity, alterations in hormone production and blood flow, and activation of the immune system.” This enhancement of the nervous system’s responses benefits the heart’s ability to respond to environmental changes, an advantage of good heart health.
The harsh temperature change to your body can be dangerous; however, the stress which builds from this is a tool for the body to build strength. This makes it a great tool for stress management, as many cold-water fiends use stress or anxiety coping mechanisms to control their bodies in the cold over long periods. Using methods like Box Breathing, which is breathing in for four counts and out, imagining a box as you breathe, has helped many to stay in the cold water for up to 10 minutes.
While the benefits are many, there are also some drawbacks to consider when plunging into cold water. The most obvious is the discomfort of sitting or swimming in cold water for any length of time. Furthermore, depending on the body of water, you may be at risk of frostbite or hypothermia. Be aware of the risks of these symptoms: intense shivering, confusion, cold skin, and slurred speech. Frostbite has the same symptoms; however, the skin becomes red and may experience severe pain in the extremities.
The following adrenaline rush can be disorienting to those unfamiliar with the feeling; it isn’t a problem for those with a healthy heart. If you wish to join these daring people plunging into the depths of ice-cold water, please make sure to consult your General Practitioner before beginning this activity.
Parting reminders;
- When jumping into these icy waters, avoid rivers or lakes with strong currents near ice sheets.
- Remember to measure a frozen lake and have a buddy nearby if you choose to partake near a lake or river.
- Understand the warning signs of hypothermia and frostbite.
If you’re looking to support a good cause, Special Olympics Ireland holds annual winter swims to raise money for its sports events.
What are you waiting for?
