Swimming is a low-impact full-body workout that builds cardio fitness and strength with little stress on the joints.
Benefits
- Full body workout: arms, legs, core.
- Low impact: easy on joints.
- Cardio fitness and endurance.
- Burns 400 to 700 calories an hour.
- Mood and stress relief.
Guidelines
150 minutes of moderate activity a week counts.
Good for
Arthritis, pregnancy and injuries.
Safety
Swim where lifeguards are present.
Measured health effects
Swimming is a low-impact aerobic activity that works the whole body. The CDC recommends at least 150 minutes of moderate activity per week for adults, and swimming counts. A 2018 study in the Journal of Aging Research linked swimming to improved cardiovascular fitness and lower blood pressure.
- A 30-minute swim burns roughly 200 to 400 calories depending on stroke and body weight.
- A long-term study of 40,547 men in the Aerobics Center Longitudinal Study found swimmers had about half the death rate of sedentary men.
- Water supports body weight, so swimming is useful for arthritis, joint pain and pregnancy.
Safety
Drowning is a leading cause of accidental death in children aged 1 to 4. Swim in supervised areas, learn basic water skills, and wear a life jacket on boats. Shower before and after pools to reduce chlorine irritation. Ear drying and swimmer’s ear drops help after swims. People with heart conditions or epilepsy should talk with a doctor before swimming.
Measured health effects
Swimming is a full body, low impact exercise. The CDC recommends 150 minutes of moderate activity per week. A study of 40,000 men in the Aerobics Center Longitudinal Study found that swimmers had about half the death rate of sedentary men. Swimming burns roughly 400 to 700 calories per hour depending on stroke and intensity and is helpful for arthritis.
Safety
Swim in supervised areas. Drowning is a leading cause of death for children aged 1 to 4. Rinse after pools to reduce skin irritation and avoid swallowing water, which can cause recreational water illnesses.
Exercise science
Swimming engages muscles of the upper and lower body and is rated 6 to 10 METs depending on stroke. A study in the Journal of the American College of Cardiology found swimmers had a 28 percent lower risk of all cause mortality. Water buoyancy reduces joint load by up to 90 percent, so it suits arthritis and pregnancy.
Health and safety measures
Swimming 30 minutes burns about 200 to 360 calories depending on weight and stroke. Pool chemicals can irritate skin and asthma. Drowning kills about 4,000 people a year in the US, according to the CDC. Learn CPR, never swim alone and use lifeguards. Wear goggles and rinse after swimming.
Based on data from the CDC and the Journal of the American College of Cardiology
