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Swimming: 21 Benefits & Advantages (Physical, Mental, Weight…)

Motion blurred swimmers in a freestyle race
Suzanne Tucker /

For some, swimming may seem like a simple physical activity that doesn’t have much going on; however, “looks can be deceiving”. You might be surprised to know that swimming is among the healthiest physical activities that anyone can engage in. 

There’re many lifetime benefits to swimming, and today, we’ll share some of them with you.

These are 21 benefits and advantages of swimming.

1. Reduces Stress, Depression and Improves Mood

Nowadays, we live in a world where depression and stress are everyday occurrences. Both adults and kids are suffering from these.

However, it is a known fact that regular exercise reduces stress and depression symptoms.

During exercise, high amounts of specific neurotransmitters, as well as chemicals are released like endorphins, dopamine, serotonin, and more. All of these are well-documented and known chemical compounds that improve mood and even reduce the perception of pain.

2. Saltwater Can Make Your Skin Healthier

Every time I swim in saltwater, I immediately feel the difference in the way my skin feels.

Saltwater can make your skin feel a lot smoother and healthy-looking by moisturizing it and stimulating cell growth.

Swimmers running to jump in to the sea for abu dhabi open
Niranana /

In addition to that exercise, in general, stimulates better circulation, which will make your skin look better and more clear.

3. Improves Flexibility and Coordination

Swimming will help you develop your flexibility and agility. All the different swimming strokes require full-body movements, promoting and improving your range of motion.

Unlike some other sports where you may use only specific parts of your body, swimming will improve your flexibility in almost all areas. The different swimming techniques can place even greater importance on proper coordination and body control.

4. Improves Bone Density and Mass

Another reason to swim is that it has shown benefits in improving bone mass and density.

With the advance of age, bones deteriorate and lose their rigidity becoming more brittle and making them more prone to breaking. Although more research needs to be done, swimming can be, perhaps, an easy way to make those bones a little bit stronger.

5. It’s a Simple Yet Effective Full-Body Workout

Regardless of your swimming style, you are guaranteed to work out your whole body. Even though different swimming strokes will focus more on specific muscles in various ways, swimming will remain a whole body workout. This can provide you with a unique way of building specific muscles groups, as well as toning your body.

Also, this is great for kids, as swimming is great for cross-training, and a lot of its benefits can carry over to other sports.

child in a pink rubber hat and blue glasses is swimming in a pool
Samoylova Svetlana /

6. Can Improve Your Memory and Cognitive Skill

Regular exercise is one of the sure-proven ways to keep your brain healthy and young.

Studies suggest that cardiovascular exercise may improve your memory retention and cognitive skills. Therefore, swimming can help enhance academic, as well as work performance.

7. It’s Meditative

The controlled and rhythmic movements, breathing patterns, and deep concentration needed for swimming can be soothing, as well as calming for both adults and kids.

Swimming is often considered a meditative workout. According to certain sources, swimming can produce the same effects as yoga and meditation, in general.

8. It Keeps Your Heart Healthy

Regular cardiovascular exercise has many benefit for your heart. The healthier and stronger your heart is, the less effort it needs to pump the necessary blood to your muscles and organs.

The outcome of this is that first, it reduces your blood pressure, and second, your resting heart rate is much lower. Both of these are connected with longevity and better health.

9. A Great Way to Recover from Injuries

Man in spa pool doing exercises for muscular recovery
Goodluz /

Swimming is one of the best ways to keep yourself active after an injury while still building some strength.

It’s a widely preferred way of rehab and injury recovery because you’ll be floating during the entire time. Being in the water can take up to 90% of the weight that your joints, ligaments, and muscles have to bear normally.

Besides, swimming has been proven to be beneficial to people who have arthritis, osteoarthritis, and even multiple sclerosis.

10. A Superb Way to Cool down During the Summer

Swimming is a great way to cool down when the temperatures get really high in the summer. Even a quick swim is a great way to feel entirely refreshed and recharged for the rest of the day.

Keep in mind that swimming in colder water can also make you feel hungrier!

11. Develops Endurance and Strength

Although swimming may not be one of the most intense workouts, it is not an easy one either. Some of the more advanced strokes like the butterfly, for example, are very demanding. Therefore, spending some time in the water can potentially help you improve your endurance and strength.

12. Improves Your Sleep Quality

woman lies on a sun lounger with her eyes closed by the pool and tans
AlexeyVeselykh /

Cardiovascular exercises (like swimming.) can lead to better sleep quality and overall quality of life. Scientists have discovered that regular exercise can even help people with insomnia.

13. Improves Blood Sugar Levels

According to a study, swimming can be beneficial for preventing and managing the symptoms of Type 2 diabetes. Just a week of regular cardiovascular training can have a positive effect on insulin sensitivity.

14. Affordable and Available to Many

Cost is one of the main concerns many have when starting a new hobby or sport. Depending on the place you live, swimming can be among the most affordable and beneficial activities you can start.

Usually, facilities with an indoor pool have, relatively, affordable membership prices. Also, swimming can be done in a lot of places, and it can be done regularly throughout the year without worrying about the outside weather and temperatures. (as long as you have access to an indoor pool).   

And last but not least, swimming is suitable for people of all ages regardless of their fitness level.

15. Improves Posture

Do you have problems slouching? Well, swimming might be a good way to improve your posture. Swimming regularly helps strengthen the core, as well as back muscle, making an excellent aid in fixing the slouch so many people nowadays suffer from. 

Children, athletes, swimmers swim along tracks in sports pool for swimming
A_Lesik /

16. It May Reduce Cholesterol Levels

High cholesterol levels have been connected with a higher risk of developing heart diseases. So, usually, one of the first recommendations we’re giving is to lower our total cholesterol levels.

According to studiesregular exercise may play an essential role in lowering total cholesterol levels. (especially LDL – which is considered to be the bad cholesterol.) Also, cardiovascular exercise (like swimming) is, usually associated with an increase of HDL, which is regarded as a good kind of cholesterol.

17. It Burns Fat

Most cardio workouts can help you in getting rid of that unwanted fat, and swimming is not an exception. Studies have shown that swimming can help you burn more calories than other physical activities like skiing, walking, and cycling.

Of course, the actual amount of calories burnt will vary from person to person, depending on weight, intensity used, as well as swimming style. For instance, one of the best calorie-burning strokes is the butterfly.

18. Lowers the Risk of Early Death

Want to live longer? Then, swimming might be a great way to increase your chances. Overall mortality rates within swimmers are much lower when compared to people practicing other sports. According to the University of South Carolina, men who swam regularly had as much as a 50% lower risk of mortality compared to those who don’t.

19. Improves Lung Health and Capacity

The more you swim, the lesser will be your shortness of breath and fatigue. Swimming is so intensive on the lungs that it has been shown to increase their capacity, as well as overall breathing efficiency. Besides, on particular occasions, swimming might be recommended for people with asthma issues. 

20. Knowing How to Swim Opens a World of Possibilities

boys playing water polo during competitions
Snova /

Swimming can open a whole new world of possibilities into all kinds of water sports. Both adults and kids can enjoy and explore more activities that are connected with swimming, like scuba diving, sailing, wakeboarding, water polo, surfing, and much more.

21. Improves Confidence

Nowadays, many suffer from poor body image, which in, many times, leads to low self-esteem. Cardio exercise, like swimming, can potentially help you with toning your body, building endurance, flexibility, and even gaining some muscle mass. As a result, all of this could lead to higher levels of confidence and self-assurance.