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13 benefits of swimming

Team AckoJan 17, 2024

Incorporating any type of physical exercise into your daily routine can do wonders for your health. In this regard, swimming is one of the best aerobic exercises that you can consider doing regularly. It is suitable for people of all ages. It offers a myriad of benefits when compared with other kinds of moderate exercises, such as walking and running.

This article talks about the plethora of benefits you can get from swimming.




The top 13 benefits of swimming

Here’s a list of the benefits of swimming.

1. Swimming builds cardiovascular strength

It is a great aerobic exercise that can boost heart health. A study found that swimmers had 53 percent lower chances of premature death when compared with men who lived a sedentary life. Apart from that, many studies have found that swimming can help lower blood pressure and other markers of cardiovascular health. It is an ideal workout for people with heart conditions or lung diseases.

2. Swimming improves sleep

It can help you sleep better at night. This is because the rhythmic movements of swimming not only relax your body but your mind as well. As a result, you easily wind down before bed and fall asleep quickly. A study suggests that doing regular aerobic exercise like swimming can benefit older adults with insomnia. 

3. Swimming supports bone health

There is no doubt that weight-bearing exercise can offer more benefits in terms of increasing bone mineral density. But if someone has mobility issues or is older, then counting on swimming can be a great option. According to a review, it was noted that postmenopausal women who swam for three to six hours every week had improved bone mineral density. It can help improve bone health, which can further prevent bone fractures.

4. Swimming strengthens the lungs

Swimmers' diaphragms develop pressure while swimming, which influences lung volume. This may lead to the functional improvement of the muscles of the chest and lungs. That means this aerobic exercise targets the muscles involved with respiration and strengthens the lungs. So those who have asthma or chronic obstructive pulmonary disease can benefit from swimming.

If you have a lung problem (or other breathing conditions), it may hamper your ability to swim. You might run short of breath. Do consult a doctor before you begin a swimming routine.

5. Swimming is great for your skin

When you slide into the water, the pressure in your muscles and veins releases. It leads to improvements in the circulation of the body, which enhances your skin's functions. Further, the force of the water brushes away your dead skin cells. It gently exfoliates your face which can result in radiant and glowing skin. Not only this, but when you swim in chlorine-treated pool water, it has a sanitising effect on your skin. As a result, the bacteria that may cause acne are wiped away from your face.

6. Swimming can keep you lean

It is a full-body workout as it engages most muscles in your body. It tones your muscles and improves your heart rate without stressing your body. No matter which strokes you count on, you will still use many muscles.

A study found that those who underwent 16 weeks of swimming noticed reductions in body fat. This means you will be able to lose weight if you incorporate it into your fitness routine. Also, it will help sustain your weight loss.

7. Swimming is safe during pregnancy

You read that right. Swimming is generally considered safe during pregnancy, and it can be performed in all three trimesters. A study states that swimming in a chlorinated pool has no adverse effects on pregnant women. It is safe, but women with complications in pregnancy should consult with their doctor before starting any kind of exercise in their routine.

8. Swimming makes kids active

According to the CDC, kids require a minimum of 60 minutes of aerobic activity every day. So, swimming becomes a perfect option for them.

Also, it is a fun activity that does not feel like a daily chore. Swimming can help children combat obesity and maintain a healthier lifestyle. Strength, flexibility, and endurance come as bonuses from swimming.

9. Swimming delays the effects of ageing

When done regularly, it can put the ageing process on hold. This is because swimming engages several muscles at a time, which increases flexibility and improves muscle mass. Further, it enhances blood circulation to the brain and other body parts. As a result, it improves the overall health of the body. A healthy body is what everyone needs, especially as they age. Swimming can offer you improved physical and mental health.

10. Swimming improves glucose control

When you exercise, your body absorbs glucose efficiently and removes it quickly from the bloodstream. Swimming, a low-impact exercise, can offer glucose control benefits. That said, it is the ultimate option for those with diabetes. Studies also support swimming for diabetics, as in a research study, it was noted that a long-term swimming programme improved the individuals' blood sugar control.

It is vital to note that those who swim for prolonged periods of time in a day may experience signs such as weakness, rapid heartbeat, fatigue, and dizziness. They should get out of the water and have a snack to bring their low blood sugar back to normal.

11. Swimming improves strength and endurance

It can help you build muscular strength, as your body requires a lot of energy to move through the water. This is a great overall body workout that can make your body stronger. Also, when you swim, your abs and lower back muscles also get into action, and as a result, you get improved core body strength. It even makes your upper body strong, especially when you do the front crawl or breaststroke.

12. Swimming enhances your mood

It was noted that a single session of swimming improved the individuals’ mood more when compared with a single session of aerobic dance.

Also, when you immerse yourself in water, blood flow to the brain increases. This ultimately leads to improvements in memory and other cognitive functions.

13. Swimming can help individuals with joint and mobility issues

Swimming can help those who have been injured or have chronic pain that has reduced their mobility. Fibromyalgia and arthritis, for example, cause either short-term or long-term pain. So, instead of living a sedentary life, individuals with all these issues can count on swimming.

In a study, it was noted that individuals with osteoarthritis had less joint pain and stiffness when they joined the nine-week swimming programme. They swam for 45 minutes, three days per week. These individuals also noticed an improvement in muscle strength. That said, swimming acts as a boon for those with pain and mobility problems.

Frequently Asked Questions (FAQs)

Listed below are some of the common questions and their answers related to swimming.


Is swimming better than walking?

Swimming exercises engage several muscles, which makes the body burn more calories when compared with walking. It is one of the best aerobic workouts that offers more benefits than walking.

How long does it take to see results from swimming?

It does not matter what your age is; you may still start seeing results in 30 days if you are a regular swimmer.

Does swimming burn belly fat?

Swimming regularly burns overall body fat, including belly fat.


Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions.


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