9 Unexpected Health Benefits of Swimming

There are many reasons why swimming is a favorite U.S. pastime. Many swimmers will tell you that there's nothing better than jumping in a pool or wading in the ocean on a hot day. But the advantages don't stop at fun. The water sport can boost your physical and mental health too.

Getting regular exercise is one of the best things you can do for your health. And these research-backed benefits of swimming might make you want to hit the water sooner rather than later.

1. Increases strength and endurance

From the breaststroke to the backstroke, swimming engages multiple muscle groups. The total-body workout can help you achieve various fitness goals. One research article looked at the health benefits of swimming in a small group of middle-aged women. After 3 months, the women who swam three times a week had better endurance, strength, and flexibility.

2. Improves heart and lung health

It's no surprise that a whole-body aerobic workout is good for your heart and lungs. Swimming requires controlled breathing, which trains your body to use oxygen efficiently. That may explain why researchers found that swimmers have better lung function than football players. According to another study, swimming may be slightly better for lung health than yoga.

Regular swimming has been shown to reduce blood pressure and arterial stiffness. And these improvements in heart health may help you live longer. One study (of male participants) found that swimmers had a lower risk of death from all causes when compared to runners, walkers, and sedentary people. 

3. Supports weight loss

Anyone who's splashed around a pool for an hour can tell you that swimming burns significant calories. The efficient workout can help you lose weight or maintain your weight (which looks different for everyone). A review of multiple studies looked at the effects of swimming across different groups of people. It found that swimmers had lower body mass and lower body fat percentage. 

In a small study of previously inactive women, short bursts of high-intensity swimming improved insulin sensitivity and blood sugar control. Higher insulin sensitivity may make it easier to lose visceral fat, lowering the risk of Type 2 diabetes and cardiovascular disease.

4. Supports mental health

The benefits of swimming may extend to your mental and emotional health too. In one study, a single swimming workout helped women improve their mood. In another small study, water-based exercise helped people with moderate to severe dementia. Researchers noted improvements in their behavior and psychological well-being. 

Overall, research suggests that most mental health benefits come from being consistent and swimming at a moderate-to-high level of intensity.

EXPERT PICKS: WHAT TO READ NEXT

• Swimming vs. running: Learn about the benefits of each and whether one is better than the other.

• New to swimming? Try these four swim workouts for beginners. 

• Stay safe while swimming: These water safety tips are important for all skill levels.

5. Boosts brain health

According to research, exercise (including swimming) may keep your brain healthy as you age. More research is needed to fully evaluate the effects of swimming. But small studies have linked swimming with better cognitive function, reaction times, and hand-eye coordination in older adults.

6. Provides a low-impact workout

As the name suggests, high-impact exercises –– like jumping jacks or squat jumps –– put more impact on your joints. In contrast, swimming provides a low-impact workout. This may make it safer and more effective for many people, especially those with chronic pain conditions like arthritis. 

For example, people with osteoarthritis experienced less pain and stiffness and improved function when they swam regularly. A 20-week aquatic exercise program was beneficial for people with multiple sclerosis. They saw improvements in symptoms such as fatigue, muscle spasms, and depression.

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There’s some controversy over the effects of swimming on bone health. Higher-impact exercises get most of the credit for improving bone health. Swimming may affect different parts of the skeleton differently. But it doesn’t have negative effects on bone health. So, if you’re concerned about maintaining bone strength, consider adding high-impact or resistance training to your swimming routine.

7. Offers a safe option for pregnant people

According to the American College of Obstetricians and Gynecologists, swimming is one of the safest exercises during pregnancy. It targets multiple muscle groups while the water supports your weight. This can help you avoid injury or muscle strain as your body grows and changes during pregnancy.

Research suggests swimming can help stabilize weight and blood sugar levels during pregnancy, which are important for both you and your baby. But as with any new exercise, it's important to talk to a healthcare professional first. 

8. Helps with active recovery

Many athletes know that it's helpful to keep moving, even on non-training days. Active recovery involves low-impact exercise on rest days. It allows you to stay active while replenishing muscles you've recently worked in higher-intensity workouts. 

Swimming is a great active recovery workout. It may help treat and prevent muscle damage and soreness after high-intensity exercise. And some research indicates that it may even boost athletic performance. In a small study, triathletes completed a high-intensity interval training (HIIT) workout. Some of them took the next day off, while others went for a swim. The athletes who went swimming were able to run longer the following day.

9. Can be a social experience

Exercise tends to be more enjoyable when you do it with others. So, it’s no surprise that people report working out more when they do it in a group. If swimming alone doesn’t appeal to you, consider bringing a friend or two along. While the act of swimming doesn’t depend on other participants, doing it with others can bring a social aspect. And maybe having a swimming buddy can help keep you accountable, if you need a nudge now and then to exercise.

How to start swimming

Swimming for exercise might feel daunting if you don’t know how to swim. But it’s never too late to learn. Many organizations, such as the American Red Cross and YMCA, offer swim lessons for adults. Don’t start swimming until you’re water competent.

Once you get going, consider adding these swim workouts for beginners to your routine. If swimming isn’t for you, you can still consider other types of water exercise. This might include aqua jogging or simply walking in the water against resistance. Most community pools have water aerobics or similar fitness classes for all ages.

However you choose to spend your time in the water, be sure to practice water safety. This means you should:

• Never swim alone

• Never swim under the influence

• Stay in designated swimming areas

• Avoid diving in shallow areas

• Know your limits

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Written by:

Colleen Stinchcombe

Colleen Stinchcombe is a freelance writer based near Seattle, WA. Her work focuses on health, the environment, and outdoor recreation. She's been published by SELF, Health.com, and REI, among others.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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