Swimming can offer several physical and mental health benefits, such as supporting your heart and lungs and reducing anxiety.
Swimming is an excellent way to work your entire body and cardiovascular system. Depending on the pace, an hour of swimming can burn a comparable number of calories to an hour of running, without the impact on your bones and joints.
There are a host of benefits you may gain from swimming laps regularly.
1. Offers a full-body workout
One of the biggest benefits of swimming is that it works your entire body. You can use various strokes to add variety to your swimming workout, including:
- breaststroke
- backstroke
- sidestroke
- butterfly
- freestyle
Each focuses on different muscle groups, and the water provides a gentle resistance. No matter what stroke you swim, you’re using most of your muscle groups to move your body through the water.
2. Supports heart and lung health
A 2024 study in adolescents found that swimming improved cardiorespiratory fitness and body composition. In older individuals, swimming
Breathing exercises associated with swimming, like holding your breath,
Swimming may also protect your lungs from the harmful effects associated with smoking.
Additionally, swimming may lower:
- blood pressure
- blood sugar
- triglycerides
- LDL (bad) cholesterol
3. May be appropriate for people with back pain
A 2023 review of studies found some evidence to support that swimming could have a positive effect on lower back pain, but more research is needed to support these findings. The researchers also noted that certain strokes may worsen back pain.
It is important to have a doctor’s approval before beginning or resuming any exercise program.
4. Beneficial for people with arthritis
People with arthritis may also find water-based exercises like swimming beneficial compared to land exercises. Water makes the limbs buoyant, helping to support them during exercise. Water also provides a gentle resistance.
Warm water may be especially effective in relieving pain.
5. Burns calories
Swimming is an efficient way to burn calories.
A 155-pound person burns approximately 223 calories every 30 minutes spent swimming laps at a moderate pace. That same person may burn up to 372 calories every 30 minutes swimming at a more vigorous pace.
6. Beneficial for those with neurological disorders
A 2023 study found that moderate-to-high intensity aerobic exercise, like swimming, can benefit people with Alzheimer’s disease.
A small 2018 study found that swimming empowers individuals with dementia while relieving their caretakers’ sense of responsibility.
7. Helps reduce anxiety
A 2022 study found that aquatic exercise can boost mental health by improving mood and reducing anxiety, with even light exercise making a difference.
However, the researchers noted that more high quality studies are needed to verify these findings.
8. Safe during pregnancy
Swimming may help improve certain pregnancy outcomes.
Keep in mind that while swimming is generally considered safe during pregnancy, some women may have activity restrictions due to complications. Talk with your doctor before starting any new exercise programs during pregnancy, and if you have complications, ask about activities that are safe.
Pregnancy-safe workouts
To learn about additional exercises that are safe to perform during pregnancy, check out this article.
9. Great for kids
Kids need a minimum of
Your child can take structured swimming lessons or join a swim team. Unstructured swim time can also get kids moving and allow you to spend time with them while they do it.
10. Affordable
Swimming may also be an affordable exercise option compared to some others, like cycling. Many pools offer reasonable rates to join. Some public schools and other centers offer swim hours for free, or for a sliding scale according to your income.
If you’re still concerned about the costs of joining a pool, check with your employer or your health insurance. Some offer reimbursements for joining a fitness program.
To get started with swimming, you’ll need to find a pool near you. Many gyms and community centers offer lap swimming times as well as water aerobics and aqua-jogging classes.
You may want to consider making a list of the facilities in your area that have pools and visiting to see which one works for your lifestyle and budget.
Swim lessons
People totally new to swimming may benefit from taking swimming lessons, which are offered in private or group settings. In lessons, you’ll learn different strokes, breathing techniques, and other handy tips for getting the most from your workout.
To find adult swimming lessons near you, try checking the U.S. Masters Swimming database by your ZIP code.
Follow the pool rules
Once you’re in the water, be sure to observe pool etiquette. There are slow, medium, and fast lanes. Ask the lifeguard or pool attendant to find the lane that matches your pace.
Other pool etiquette to keep in mind:
- If you need to pass someone in front of you, do so on the left-hand side.
- When entering and exiting the pool, try to avoid actions that would create waves or otherwise interfere with other swimmers, like jumping.
- You may consider keeping your nails trimmed to avoid accidentally scratching other swimmers.
Swimming is safe for most people. If you’re injured or have certain medical conditions, be sure to check with a doctor before swimming laps.
People with skin conditions like psoriasis, for example, may get more irritated in chlorinated pool water. Your doctor is your best resource for guidelines unique to your health.
In general, it’s a good idea to check in with a doctor whenever you start a new exercise program.
The following swim safety tips can help reduce related risks:
- Swim in areas designated for swimming, such as pools and roped-off sections of lakes and other bodies of water.
- Swim in areas that are supervised by lifeguards. If you aren’t swimming with lifeguard supervision, bring a buddy.
- Swimming outdoors? Wear sunscreen of at least SPF 15 or higher to protect your skin. You may also want to avoid swimming between the hours of 10 a.m. and 4 p.m. when the sun is highest in the sky.
- Drink water, even if you aren’t thirsty. Although you may feel cool in the water, you can become dehydrated while swimming.
- Children should always be supervised when near water. Never let children swim alone to avoid the risk of drowning.
Swimming has benefits for your physical and mental health.
Once you learn the basics, try swimming laps for 20 to 40 minutes at a pace that keeps your heart rate elevated. Remember to drink plenty of water and take breaks as necessary. Most of all, have fun!