Why Swimming Is One Of The Best Exercises
Who knew there were so many health benefits to swimming?
I have known for years that swimming is one of the best physical forms of exercise. The water supports your weight and you get to use muscles from all over your body. This week, I came across a podcast that encouraged older adults to take up swimming. I was taken aback by all the health benefits. With the seasons changing, outdoor activities sometimes become challenging. I have thought about joining a local health club that has a nice pool. Having discovered all this, I am now keener than ever.
As we age, staying active becomes increasingly important for maintaining health and well-being. For seniors, finding the right exercise can be tricky — something gentle on the joints but still providing cardiovascular and strength benefits. This is where swimming checks all the boxes. The buoyancy and low-impact nature of swimming makes it an ideal activity for older adults. Let’s dive into the many health perks swimming offers seniors.
Cardiovascular Health
According to the American Heart Association, swimming is as effective as walking, biking, or jogging for improving cardiovascular fitness1. The resistance provided by the water makes the heart work hard, improving endurance, strength, and overall function.
Research shows regular swimming can lower blood pressure and cholesterol while reducing the risk of heart disease. A major 2021 study from the British Journal of Sports Medicine analyzed data from over 80,000 adults. It found those who swam had a 41% lower risk of dying from heart disease compared to inactive people2.
Another study from the University of South Carolina tracked the exercise habits of over 40,000 men. It found those who swam regularly had a 53% reduced risk of cardiovascular-related mortality3. The evidence is clear — incorporating swimming into a senior exercise routine provides major heart health benefits.
Muscle Strength
Staying strong as we age is crucial for maintaining mobility, and balance, and preventing injuries from falls. The water makes an excellent strength-building environment.
According to sports science research, water provides a natural resistance up to 44 times greater than air 4. This allows for challenging strength training without heavy weights or equipment. Swimming engages all the major muscle groups — arms, shoulders, back, core, hips and legs. Kicking while swimming is particularly effective for building lower body strength.
Compared to land-based exercises, the buoyancy of water reduces strain on the joints. This makes swimming an ideal strength activity for seniors dealing with arthritis or other orthopedic conditions.
Flexibility
Swimming promotes flexibility of the joints, tendons, and ligaments. Moving the body through the water’s full range of motion increases the extension and rotation of the hips, knees, shoulders, and other joints. This improved flexibility counteracts the natural stiffening and loss of range as we get older.
The variety of swimming strokes requires total body mobility. The front crawl engages shoulder rotation while the backstroke opens the hips. The sidestroke involves lateral neck and trunk movements. Butterfly utilizes quick shoulder and hip motion. This multi-dimensional approach provides excellent flexibility advantages.
For seniors specifically, greater flexibility from swimming can help reduce pain and improve function for those suffering from chronic stiffness or arthritis.
Mental Health Benefits
The mental health benefits of exercise are well established. Swimming provides additional psychological perks stemming from the sensation of floating and being immersed in water.
Research shows swimming can lower stress, depression, and anxiety levels more than other sports5. The combination of rhythmic breathing, flowing movements, and surround-sound sensory experience creates a uniquely relaxing, meditative-like environment.
Flotation reduces gravitational forces, providing welcomed relief to sore joints and muscles. This allows seniors to focus mental energy on the activity rather than physical discomforts. The end result is an elevated mood and greater well-being.
Getting Started with Swimming
Now that the health benefits are clear, here are some tips for seniors new to swimming:
- Start slowly — Begin with short pool sessions of 10–15 minutes and build up gradually. Avoid overexertion.
- Learn proper technique — Taking swim lessons or joining a class can ensure you have efficient stroke mechanics. This prevents injury and fatigue.
- Do target exercises — Include pool-based strength training by using kick-boards, pull buoys, and hand paddles to work specific muscle groups.
- Join a club — Masters swim teams welcome adults of all skill levels. Having a social component and structured practices helps motivation.
- Consider lessons — If new to swimming, adult lessons can boost confidence and competency in the water.
- Consult your doctor — As with starting any exercise routine, speak with your physician first about any precautions.
The pool provides an adaptable exercise environment suitable for nearly all seniors. Swimming checks the boxes for cardiovascular conditioning, strength training, flexibility, and mental health. Adjust intensity and volume based on individual fitness levels. For those seeking an endorphin boost alongside water’s rejuvenating qualities, look no further than your local pool. Swimming can keep seniors healthy, mobile, and thriving well into their golden years.
Finally, and this may be something I am more familiar with because I live on the coast, wild swimming has become popular in recent years. Where I live, it is a common site to see middle-aged women especially, bobbing up and down in the sea early morning. I think wild swimming requires further research and another article. I’ll get back to you.
Reference
Dr Michael Mosley says people doing this exercise live longer than those who run — Wales Online
Why Swimming May Be the Best Exercise for Older Adults — All Seniors Care
