5 Ways Scuba Diving Helps You Become Healthier


Unlike other recreational sports, scuba diving is an activity that is nearly impossible that you’ll be tired off.  In other words, once you start scuba diving, and become a certified diver, you’ll likely continue diving for life. Trust me, I started off scuba diving for fun, and now I am a PADI Open Water Instructor.

So, if you’d like to do something different in your life and needs convincing to scuba dive, here are the body-boosting benefits of scuba diving.

The content below is from an article from Women’s Health Magazine with comment from myself ( in blue italics font).


Quick science lesson: Water is heavier than air. What that means for your muscles: Continuous resistance without the joint-jolting impact of hitting the pavement—or even the beach. “Because diving is a low-impact sport, many divers do not and should not feel the physical exertion under water, but they are in fact using major muscle groups to propel themselves through resistance created by the water,” says Kelly Rockwood, PADI Americas course diver and fitness expert. What’s more, a full air tank weighs about 40 pounds, and the rest of your gear can easily add another 20+ pounds to your frame, making gearing up—and getting to the back of the boat—a strength workout in itself.

My comment : In short, you’ll get to do some major workout WITHOUT feeling the burden of it, because you will be scuba diving underwater.  Smart, don’t you think?


Just 30 minutes of mermaiding around can burn about 400 calories, thanks to the water’s constant resistance—and your constant swimming. Most diving excursions last about 30 to 45 minutes, so depending on your weight, fitness level, the current, and the intensity of your dive, zapping 500-plus calories during a single dive is totally possible, says Brad Johnson, Ph.D., fitness and wellness expert and author of Scared Skinny No More. If you are doing multiple dives in a day (depending on your depth and time of each dive, you could do four or more in one outing), remember to eat a small snack and hydrate between dives, he advises.

My comment: Always drink water before you scuba dive.



The first rule of Scuba Club: Never hold your breath. Why? Breathing deeply and slowly during a dive reduces the risk of a lung-expansion injury. But this breathing technique also has lung-boosting benefits. It increases lung capacity, strengthens the respiratory system, and can cut your risk of developing diseases of the lungs, according to research published in the Journal of Alternative and Complementary Medicine. The study focused on deep breathing in general, but during scuba you have to practice deep belly breathing—the same as in the study—for an hour at a time for each dive, which is more than people generally do during deep-breathing exercises. Plus, by allowing the body to take in more oxygen and release more carbon dioxide, deep breathing can lower blood pressure and quell depression, anxiety, and stress-related disorders, according to Harvard Medical School.

My comment: The effects of better breathing include, quality sleeping, feeling less tired, and feeling like you have more energy than you thought you have.


Combine endorphins, deep breathing, and pretty fish, and it’s understandable that a good scuba session could result in a less stressed-out you. While that’s not hard to put together, one study from the Human Performance Laboratory at Karlstad University Sven-Åke Bood shows that scuba’s stress-fighting benefits may also have to do with the peace and quiet of being immersed in the ocean. Scuba diving reduces sensory input (think: sounds are quieter, motions are slower, etc.) to a minimum, which can provide major stress relief, according to the study’s researchers. They found that regular flotation tank sessions relieve chronic stress-related ailments in more than half of patients.

My comment:  Even by just watching a clownfish gracefully playing hide and seek through anemone coral is entertaining, and a stress-reliever. 


Scuba diving is physically demanding and seriously takes you out of your comfort zone. “The fact is that scuba requires you to swim, handle conditions on the surface, monitor your equipment, and navigate underwater life,” says Alfred Bove, M.D., Ph.D., professor at the Temple University School of Medicine and a certified diver. “The better you feel you can handle these stressors under the water, the more prepared you feel to face challenges above the surface.”  And that feeling of preparation equals confidence and fulfillment.

My comment: Scuba diving also helps children, adults, and people with disabilities to improve their confidence as they navigate challenges like underwater currents or surface currents using their wit, knowledge and also strength.


If you’d like to try scuba diving, do join Discover Scuba Diving with me in Kuala Lumpur. Simply email info@sunscuba.com.my for booking.  Please book 2 days in advance.

Scuba diving slots are as follows:

Tuesday – Sunday.

Session 1:  10 am to 1 pm

Session 2: 1 pm to 4 pm

Session 3: 4pm to 7 pm


Discover Scuba Diving

Have you always wondered what it’s like to breathe underwater? If you want to try scuba diving, but aren’t quite ready to take the plunge into a certification course, Discover Scuba Diving is for you.

Sun Scuba offers Discover Scuba Diving program that is conducted at MSN Setiawangsa pool. The pool has 1.5 meters depth at the shallow end, and 5 meters depth on the deep end, making the pool awesome for first timers.

While not a scuba certification course, Discover Scuba Diving is a quick and easy introduction to what it takes to explore the underwater world.

For only RM 150 per person, you can enjoy scuba diving in a controlled environment

To sign up for a PADI Discover Scuba Diving experience, you must be at least 10 years old. No prior experience with scuba diving is necessary, but you need to be in reasonable physical health.

Please email info@sunscuba.com.my or WhatsApp +6012-3425635 to book your slots.

PADI Advanced Open Water Diver

Well, scuba diving is fun isn’t it?

If you would like to enhance your scuba diving knowledge, we highly recommend you to enrol in Advanced Open Water Diver course.  You can start taking this course right after your Open Water Diver course. Yes, you read that correctly, you can take Advanced Open Water Diver course right after you’re done with your Open Water Diver course**!

This course will build your scuba diving confidence, and you will expand your scuba diving skills through different Adventure Dives. You try out different specialties while gaining experience under the supervision of your PADI Instructor. You log dives and develop capabilities as you find new ways to have fun scuba diving.

What will you learn?

You’ll plan your learning path with your instructor by choosing from a long list of Adventure Dives. There are two required dives – Deep and Underwater Navigation – and you choose the other three, for a total of five dives.
During the Deep Adventure Dive, you learn how to plan dives to deal with the physiological effects and challenges of deeper scuba diving. The Underwater Navigation Adventure Dive refines your compass navigation skills and helps you better navigate using kick-cycles, visual landmarks and time.

The other knowledge and skills you get vary with your interest and the adventures you have – photography, buoyancy control, fish identification, exploring wrecks and many more.

We also offer a combo package of PADI Open Water Diver + PADI Advanced Open Water Diver courses.

**Must be 12 years old to enrol in Junior Advanced Open Water Diver course.

Please email info@sunscuba.com.my for further information.

Don’t hesitate to WhatsApp +6012-3425635

PADI Open Water Diver

Ready to take the plunge into the world of scuba diving?
Start your training by enrolling in PADI Open Water Diver course (or Junior Open Water Diver course).

You must be 10 years or older to enrol in this course.

You need to be in good health, and have adequate swimming skills.

“But I am not good at swimming.”

“I am a little bit scared of water”

Fret not, at Sun Scuba, we will be here for you and teach you water confidence skills. Don’t let anything stop you from taking the step to the scuba diving world.

Look at the photo, if a cat can comfortably scuba dive, so can you.

What will you learn?

The PADI Open Water Diver course consists of three main phases:

  • Knowledge Development ( online, independent study or in a classroom) to understand basic principles of scuba diving

  • Confined Water Dives to learn basic scuba skills

  • Open Water Dives to use your skills and explore!

Please email info@sunscuba.com.my for further information.

Don’t hesitate to WhatsApp +6012-3425635.