Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Is open water swimming good for your heart?
Open water swimming is becoming increasingly popular with almost three million people taking part in the UK. But what is it?
Open water swimming takes place anywhere outdoors that isn’t a swimming pool. This includes lakes, rivers, lochs, seas and reservoirs, all places where there are no man-made sides or bottoms and no lane ropes for you to follow.
Swimming in general is one of the most common forms of physical activity and it is a great workout for your heart. But is open water swimming good for your heart too? Here we look at the benefits and risks of open water swimming and how to stay safe out there.
The benefits
Swimming in general is a great form of aerobic exercise that requires muscular strength and endurance. By adding in the challenges of the open waters varying conditions, it becomes a more intense workout that requires your heart to engage differently with each swim.
Open water swimming has been found to reduce your risk of heart disease through improvements in cholesterol levels, blood pressure and inflammation when practised regularly. It is also an effective weight management method that can help to reduce your body fat.
Due to the horizontal swimming position, your heart must pump blood against gravity, meaning it works harder to get oxygenated blood to your extremities. This means that your heart gets stronger and open water swimming can help improve your circulation.
Being outside in nature and open water can help to reduce stress, anxiety and improve your mood. Submerging your body in cold water can boost your dopamine levels and release endorphins. This has also been found to stimulate your parasympathetic nervous system and so improve the quality of your sleep.
The risks
By submerging yourself into cold water, your blood vessels narrow, and your heart rhythm becomes disturbed. This can put your body into shock and can cause a cardiac arrest. Always try to submerge your body gradually and try to control your breathing.
If you swim in cold water for a prolonged period or are exposed to cold air, then you are at risk of hypothermia. Once you exit the water, your body temperature will continue to cool so make sure you get dry and changed as quickly as possible.
If you have a heart condition or high blood pressure, then the increased work rate on your heart could be dangerous.
Make sure you check with your GP before taking part.
How to stay safe
Swimming in open water can be dangerous, especially if you are new to the sport or have an underlying health condition. Make sure you never swim on your own, always go with friends or join a group. This way you have people to look out for you, and you can enjoy the benefits of socialising.
Make sure you wear the correct equipment; this will help to keep you safe, warm, and visible. A brightly coloured swimming cap, goggles and wetsuit are essential.
The colder the water is, the less time you should spend in it. Make sure you spend the right amount of time in the water if you’re in it for too long you’re risking your health.
If you begin to feel unwell at all whilst you’re swimming, get out immediately, get warm and seek help.
Police Scotland is appealing to hill users and mountaineers to plan ahead and take extra care in the coming weeks.
Mountain Rescue Teams across Scotland have been experiencing a recent increase in callouts and six people have tragically lost their lives over the last two weeks.
On Tuesday night Mountain Rescue Teams dealt with an incident on Ben Nevis when police were made aware of a number of people in difficulty. One man, aged 28 was pronounced dead at the scene and 23 people were assisted off the mountain. Two men, aged 29 and 37 were treated in hospital.
A search for Nick Gillingham, last seen near the summit of Stob Coire Nam Beith, Glencoe, was stood down yesterday due to weather conditions. It will resume once it is safe for mountain rescue teams to do so.
Inspector Matt Smith, Police Scotland Mountain Rescue coordinator said, “The onset of spring has brought some more settled weather patterns and a welcome increase in daylight hours.
“We would urge those seeking to venture into the outdoors to take extra care. Challenging winter conditions still prevail in the hills with large areas totally covered in snow and ice.
“Often these areas are completely unavoidable and snow may be rock hard with a high likelihood of a fall unless crampons and an ice axe are carried and most importantly, the group has a knowledge in how and when to use them. A slip in these situations may have very serious or fatal consequences.
“As with all outdoor activities, planning is key and a number of key partners produce resources and guidance to help keep you safe including the current #thinkWINTER campaign backed by Scottish Mountain Rescue and Mountaineering Scotland.
“It is vitally important to understand the risks of your activity, the experience of your group, the prevailing weather conditions during, and at your intended destination and that suitable equipment is carried to allow you to navigate safely over steep or icy terrain.
“Make a plan, don’t be afraid to adapt and make sure you think about what to do if things go wrong. The photo you’ve seen on social media is not always a true reflection of what you may find when you get there.
“The volunteer Mountain Rescue Teams across Scotland are an amazing network of dedicated and highly skilled people who will do everything they can to assist you if you find yourself in difficulty but responsibility for staying safe on the mountains rest with us all and involves good planning, sound decision making and the ability to carry and use the correct equipment.
“By all mean enjoy Scotland’s spectacular scenery but do so safely.”
If you do need emergency help on the mountains, dial 999, ask for the police and then for Mountain Rescue.
Which? is calling for stronger safeguards to stop online shoppers from choosing Buy Now Pay Later to pay for products without knowing the risks, as new research from the consumer champion reveals many people do not think that they are taking on debt when using this payment method.
Buy Now Pay Later (BNPL) has soared in popularity in recent years as a way for consumers to pay for goods and services, with the biggest provider Klarna now boasting 13 million customers in the UK.
But Which?’s research, carrying out in-depth interviews with 30 typical BNPL users, has raised concerns that shoppers do not fully understand the risks of choosing a ‘pay later’ option at the checkout.
Many of the BNPL users interviewed by Which? did not think of BNPL schemes as a form of credit, meaning they could unwittingly be exposing themselves to serious risks of missing repayments, such as late fees, marked credit reports or referral to a debt collector.
Instead, participants described the schemes as a ‘way to pay’ or a ‘money management tool’, rather than a credit provider. One user said: “It allows payments to be spread out for budgeting. It made things possible which in one go would have been extremely difficult and I would have probably had to borrow money from elsewhere.”
Though BNPL schemes are a form of credit, they work differently to more traditional methods of borrowing such as credit cards. Not all BNPL schemes run hard credit checks, for example, and users can normally sign up to a BNPL scheme in a matter of clicks.
Which? research found it was precisely this speed and simplicity when selecting BNPL at the checkout that contributed to users’ misunderstanding. Another user said: “It seems really convenient and no hassle. It just asks a few questions so it doesn’t feel like you’re committing to a credit agreement.”
The research also revealed low engagement with BNPL providers’ terms and conditions. Most BNPL users said they either skimmed the T&Cs or simply ticked a box to say they had read them in full.
As a result, some users had a limited understanding of the consequences of missing payments, and the safeguards and checks carried out by BNPL providers. Some participants were not aware there were late payment fees at all.
Throughout the research, Which? also found that BNPL users do not consider the prospect they might struggle to make repayments. In fact, using BNPL schemes made some consumers feel less concerned about making purchases they would not otherwise view as necessary or affordable.
“It softens the blow psychologically. It almost doesn’t feel like I’m blowing £100 on shoes,” said one participant.
Concerningly, many of the participants wrongly assumed the schemes were regulated. “I am surprised, I am shocked, they should be regulated. If you have a service that is not regulated you have no protection for consumers,” one participant said.
This lack of understanding around BNPL products is particularly concerning given previous Which? research that found people are more likely to be using BNPL at stressful and challenging times in their lives.
Missing a credit repayment or bill or experiencing a major life event – such as getting married, having a baby, moving home or being made redundant – increases the odds of using BNPL by around a third (38% and 35%, respectively).
That is why Which? is calling for stronger safeguards to protect consumers, including steps in the checkout process to ensure people understand they are borrowing money when using BNPL, and warnings about the risks of using the schemes.
Key information, such as payment terms, late fees and the potential consequences of missed payments, should be communicated at the point of transaction to help consumers make informed choices. Given the immediate risk, BNPL providers should proactively make their key terms and conditions more accessible, rather than waiting for regulation.
Affordability assessment should also be carried out for all BNPL transactions ahead of regulation being introduced.
As the government’s consultation into regulation of the BNPL market closes, the consumer champion wants no delay in regulating these schemes to ensure that those who use it are properly informed and protected.
Rocio Concha, Which? Director of Policy and Advocacy, said:“Buy Now, Pay Later (BNPL) schemes can offer speed and convenience at the checkout, but our research shows that many users do not realise they are taking on debt or consider the prospect of missing payments.
“That is why there must be stronger safeguards to protect consumers and warn about the risks of using the schemes. Payment terms, late fees and the potential consequences of missed payments should be communicated at the point of transaction.
“There must also be no further delay to plans for BNPL regulation, which should include much greater marketing transparency, information about the risks of missed payments and credit checks before consumers are cleared to use BNPL providers.”
Statement from the Chief Medical Officers and Deputy Chief Medical Officers of England, Scotland, Northern Ireland and Wales on the evidence of risks and benefits to health from schools and childcare settings reopening:
This is a consensus statement from the Chief Medical Officers and Deputy Chief Medical Officers of England, Scotland, Northern Ireland and Wales on the current evidence of risks and benefits to health from schools and childcare settings reopening.
It takes into account UK and international studies, and summaries of the scientific literature from SAGE, the DELVE Group of the Royal Society, the Royal College of Paediatrics and Child Health, and data from the Office for National Statistics.
The current global pandemic means that there are no risk-free options, but it is important that parents and teachers understand the balance of risks to achieve the best course of action for their children.
Children
We are confident that multiple sources of evidence show that a lack of schooling increases inequalities, reduces the life chances of children and can exacerbate physical and mental health issues. School improves health, learning, socialisation and opportunities throughout the life course including employment. It has not been possible to reduce societal inequalities through the provision of home-based education alone. School attendance is very important for children and young people.
We are confident in the extensive evidence that there is an exceptionally small risk of children of primary or secondary school age dying from COVID-19. The infection fatality rate (proportion of those who are infected who die) for those aged 5 to 14 is estimated at 14 per million, lower than for most seasonal flu infections. Every death of a child is a tragedy but COVID-19 deaths in children and teenagers are fortunately extremely rare and almost all deaths are in children with significant pre-existing health conditions.
We are confident that there is clear evidence of a very low rate of severe disease in children of primary and secondary school ages compared to adults, even if they catch COVID-19. The percentage of symptomatic cases requiring hospitalisation is estimated to be 0.1% for children aged 0 to 9 and 0.3% among those aged 10 to 19, compared to a hospitalisation rate of over 4% in the UK for the general population. Most of these children make a rapid recovery.
We are confident that there is clear evidence from many studies that the great majority of children and teenagers who catch COVID-19 have mild symptoms or no symptoms at all.
There is reasonable, but not yet conclusive, evidence that primary school age children have a significantly lower rate of infection than adults (they are less likely to catch it).
Evidence that older children and teenagers are at lower risk of catching COVID-19 is mixed. They are either less likely to catch COVID-19 than adults or have the same risk as adults.
Transmission of COVID-19 to children in schools does occur. On current evidence it is probably not a common route of transmission. It may be lower in primary age children than secondary age children.
Control measures such as hand and surface hygiene, cohorting to reduce number of daily contacts, and directional controls to reduce face-to-face contact remain key elements of maintaining COVID-19 secure school environments and minimising risk.
Children and young people who were previously shielding were identified on a precautionary basis at a stage when we had less data on the effects of COVID-19 in children than we do now. Based on our better understanding of COVID-19 the great majority have now been advised they do not need to do so again, and that they should return to school. A small number of children under paediatric care (such as recent transplant or very immunosuppressed children) have been or will be given individual advice about any ongoing need to avoid infection.
Our overall consensus is that, compared to adults, children may have a lower risk of catching COVID-19 (lowest in younger children), definitely have a much lower rate of hospitalisation and severe disease, and an exceptionally low risk of dying from COVID-19. Very few, if any, children or teenagers will come to long-term harm from COVID-19 due solely to attending school. This has to be set against a certainty of long-term harm to many children and young people from not attending school.
Teachers, other school staff and parents
Data from the UK (Office for National Statistics (ONS)) suggest teachers are not at increased risk of dying from COVID-19 compared to the general working-age population. ONS data identifies teaching as a lower risk profession (no profession is zero risk). International data support this.
Transmission of COVID-19 to staff members in school does occur, and data from UK and international studies suggest it may largely be staff to staff (like other workplaces) rather than pupil to staff. This reinforces the need to maintain social distancing and good infection control inside and outside classroom settings, particularly between staff members and between older children and adults.
If teachers, other school staff, parents or wider family catch COVID-19 their risks of severe illness are similar to those of other adults of the same age, ethnicity and health status. Younger adults have a much lower risk of severe COVID-19 than older adults. The greatest risk is to those over 80 years old.
Current international evidence suggests transmission of COVID-19 from children of school age to parents or other adult family members is relatively rare compared to transmission from adults, but this evidence is weak. Teenagers may be more likely to transmit to adults than younger children.
Children and young people should be engaged in the process of establishing COVID-19 secure measures as key participants and promoters of safe communities to help protect their wider families, teachers and other school staff and other social networks. This will help reduce the risk of school outbreaks.
Impact of opening schools on wider transmission (R)
Because schools connect households it is likely opening schools will put some upward pressure on transmission more widely and therefore increase R. We have confidence in the current evidence that schools are much less important in the transmission of COVID-19 than for influenza or some other respiratory infections. Other work and social environments also increase risk and are likely to be more important for transmission of COVID-19.
The international real-world evidence suggests that reopening of schools has usually not been followed by a surge of COVID-19 in a timescale that implies schools are the principal reason for the surge. There has, however, not been sufficient time to say this with confidence.
On the other hand, a local or national surge in transmission in the community may lead to an increased risk of school outbreaks occurring.
Opening schools may be as important in linking households indirectly as through direct transmission in school. For example allowing parents to go back to work, or meeting at the school gates, on public transport or in shared private vehicles, via after school social or sport activities or wrap-around care may be as important as what happens within the school.
It is possible that opening schools will provide enough upward pressure on R that it goes above 1 having previously been below it, at least in some local areas. This will require local action and could mean societal choices that weigh up the implications of imposing limitations on different parts of the community and the economy.
Early identification and quickly managing outbreaks of COVID-19 in schools is essential as part of a local response to COVID-19. Clear advice for pupils and staff not to attend school with symptoms, and prompt availability of testing, appropriate isolation advice, and careful public health surveillance and monitoring of educational establishments are key to support the safe return to schools.
From:
Prof Chris Whitty, Chief Medical Officer, England
Dr Michael McBride, Chief Medical Officer, Northern Ireland
Dr Gregor Smith, Chief Medical Officer, Scotland
Dr Frank Atherton, Chief Medical Officer, Wales
Dr Lourda Geoghegan, Deputy Chief Medical Officer, Northern Ireland
Dr Nicola Steedman, Deputy Chief Medical Officer, Scotland
Prof Jonathan Van Tam, Deputy Chief Medical Officer, England
Dr Jenny Harries, Deputy Chief Medical Officer, England
Prof Chris Jones, Deputy Chief Medical Officer, Wales
Dr Naresh Chada, Deputy Chief Medical Officer, Northern Ireland
Dr Aidan Fowler, Deputy Chief Medical Officer, England
Prof Marion Bain, Deputy Chief Medical Officer, Scotland
