Swimming is an inclusive and highly beneficial form of exercise for all fitness levels. It provides a valuable full-body workout and can also improve cardiovascular health, aid in injury recovery, and improve sleep. 

Whether you join your local gym to use its swimming facilities or simply head to your neighborhood community pool in your favorite triangle bikini tops and matching bottoms, incorporating swimming into a rotating exercise regime will allow you to reap the many rewards it offers. 

Full-Body Workout

One of the most significant advantages of swimming is that it truly is a full-body workout. It has been found to increase your heart rate without putting unnecessary stress on your body, tone muscles, build strength, and increase stamina and endurance. 

Each stroke you can use during your workout focuses on exercising and building different muscle groups, with the water providing a gentle and steady resistance. However, regardless of the stroke you choose, you will still be using most of your body to move through the water. 

Strengthens Your Lungs

Suppose you have been diagnosed with lung conditions like asthma or chronic obstructive pulmonary disease. In that case, swimming can be a highly beneficial exercise because the lungs are one of the biggest benefactors of swimming. 

Swimming helps train the muscles involved in breathing and our respiratory system, enhancing lung capacity and improving breathing techniques. Additionally, people who have asthma will appreciate the humid, warm, and typically low-pollen setting.  However, it is vital to consult with your primary doctor before beginning any type of exercise to ensure it will not negatively impact any existing lung or health condition you may have. 

‘Safe’ Exercise

It is crucial to get your doctor’s approval before starting or resuming any form of exercise. However, many experts recommend swimming as a safe and effective exercise for most people with arthritis, injury, disability, and other issues that may prevent them from engaging in high-impact movement. 

Swimming can help reduce pain and improve recovery from injury. Previous studies show that people with osteoarthritis reported a significant reduction in joint pain and stiffness and experienced less physical limitation after swimming. 

Improves Sleep

In a study conducted by the National Institute of Health, older adults suffering from insomnia experienced a boost in their quality of sleep and general day-to-day living after engaging in regular aerobic exercise. 

While the study focused on a wide range of aerobic exercises, including running, cycling, swimming, and aerobic classes, swimming was largely considered more accessible to many people with physical disabilities or limitations, which made running or cycling less appealing or impossible. 

Cardiovascular Health

Like other forms of aerobic exercise, swimming is a fantastic way to support cardiovascular health. It makes the heart stronger and healthier while making our lungs work more efficiently to utilize oxygen. 

Research shows that swimming can be linked to improvements in hypertension, lowered blood pressure, and other critical markers of cardiovascular health. Furthermore, studies conducted by the CDC suggest that swimming could even reduce the risk of death. 

Ideal for Kids

Kids need a minimum of 60 minutes of aerobic exercise every day. The simplest way to achieve this is by incorporating movement into their schedule that doesn’t feel like a chore or a punishment. Swimming is a wonderful and fun activity that will get your kids moving without feeling like forced or formal exercise. 

Children can either enroll in structured swimming lessons or join a swim team at school or their local swimming club. However, unstructured swim time is a fantastic and solid option for getting the entire family moving as a fun-filled activity. 


A compelling benefit of choosing swimming as a primary source of exercise is that it is an affordable option compared to many other activities, like cycling. Many pools offer reasonable rates to join, while some public schools and other health centers may provide swim hours for free or on a sliding scale based on your income.  

If you are still concerned about the cost of joining a health center or your local community pool, consult with your health insurance provider. Some offer reimbursement for joining a fitness program as part of their insurance packages.

Getting Started

Once you have a local pool facility to use, it is essential to start slow when you first begin your swimming journey. If your pool is part of a gym, you may find it beneficial to begin with low-weight strength training to build strength in your muscles before you swim. However, most people will not struggle to adapt to the necessary strength and stamina needed for swimming. 

If you’re completely new to the pool, enrolling in swimming lessons before attempting independent swim sessions is highly recommended. These classes, offered in group settings or private one-on-one lessons, will teach you the four different strokes, breathing techniques, and other valuable tips to maximize your workout. 

Finally, once you have hit the water, it is crucial to observe pool etiquette and follow all rules laid out by the facility or center you have joined. Many swimming pools have slow, medium, and fast lanes, and it is important to use the one best suited to your physical ability. 

If you need to pass someone ahead of you, do so on the left-hand side. When entering or exiting the pool, try to avoid activities that will create unwanted waves or interfere with the other swimmers.