Swimming: A Great Exercise for Every Age and Fitness Level

Swimming is a great activity for many people of all ages and fitness levels, offering up all kinds of health benefits. It may surprise you, but swimming has also been reported to reduce joint pain and manage symptoms of some conditions like fibromyalgia¹, multiple sclerosis², and arthritis³ in many people.

If you're struggling to find the right exercise that you can tolerate, you may want to consider strapping on a swim cap and hopping in the pool. Before beginning any exercise routines, ask your doctor if swimming may be beneficial for you.

1. It's completely low impact

Even though swimming can be a full body workout, the amount of force passing through your joints is far less compared to high impact sports like running and aerobics. This allows you to improve the strength and flexibility of your joints while minimizing impact that can cause joint damage.

2. It may help you manage your weight

A 160-pound person burns over 400 calories per hour swimming laps at a low or moderate pace, and this jumps to more than 700 calories per hour at a vigorous pace.⁴ Calorie burning exercises like this may help a person lose excess body fat (and keep it off) over time.

3. It may improve cardiovascular function^8-11

To stay heart healthy and lean, the typical adult needs about 150 minutes of moderate aerobic activity⁵ every week, and upwards of 300 minutes per week⁶ for more extensive benefits. Swimming has been shown to be an effective exercise for improving aerobic capacity and cardiovascular function.^8-11

In addition to helping you stay lean, regular participation in an activity like swimming can improve your heart health and reduce your risk of heart disease, which is the leading cause of death in the United States according to the CDC.⁷

4. It's safe for people of most ages

Swimming may not be appropriate for everyone, but many people - from infants to seniors - can participate in swimming or water activities with the appropriate training and supervision. Learning how to swim is a helpful life skill, and it's never too late to learn. Swimming requires nothing other than a person's own body, although additional tools such as flippers, kick boards, and water weights can add an extra dynamic to your workout.

If lap swimming isn't your forte, you can try a water aerobics class.

5. It's fun!

For most people, swimming is a relatively novel activity that they don't do often. This is good because it can add variety to your fitness program, preventing boredom and monotony that often lead to plateaus or quitting.

The "fun" factor of swimming is especially helpful when it comes to helping children increase their physical activity. Kids can practice basic gross motor skills, learn water safety techniques, and have a great time while splashing around in the water.

It's perfect for the whole family!