Weight Loss, Health, and More

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.

A 2024 study in adolescents found that swimming improved cardiorespiratory fitness and body composition. In older individuals, swimming may improve cardiovascular endurance.

Breathing exercises associated with swimming, like holding your breath, may help you expand your lung capacity and improve respiration.

Swimming may also protect your lungs from the harmful effects associated with smoking.

• blood pressure
• blood sugar
• triglycerides
• LDL (bad) cholesterol

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.

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.

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.

A small 2018 study found that swimming empowers individuals with dementia while relieving their caretakers’ sense of responsibility.

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.

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.

Kids need a minimum of 60 minutes of aerobic exercise each day. Swimming is a fun activity and doesn’t necessarily feel like formal working out, which may be more palatable for kids.

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.

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.

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.

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.