A full-body workout with low-injury risk, swimming is getting increasingly popular as an excellent form of exercise across age groups. It’s because when you swim, you use lots of different muscles all at once. Studies have shown that swimming is not just good for your heart and lungs but also makes the arms, core and legs stronger.
Swimming is gentle on your joints, which is great if you want to exercise without hurting yourself, and helps lose weight too. “The coolest thing about swimming is that anyone can do it, no matter how old you are or how fit you feel. Whether you’re just starting or are a pro, you can swim at your own pace and still get all the benefits,” says Rhea Shroff Ekhlas, fitness and nutrition expert and founder of Body Fit TV and The Diet Channel.
Scientific research consistently backs up the benefits of swimming. Studies reveal that regular swimming can improve heart health, increase muscle strength and endurance, and aid in weight management. A research published in the American Journal of Cardiology has shown that swimming can effectively reduce the risk of chronic diseases, such as heart problems and diabetes. Additionally, it provides a refreshing and enjoyable way to stay active. “Whether you’re doing laps in a pool, enjoying open-water swimming, or participating in water aerobics classes, there are countless ways to incorporate swimming into your fitness routine,” says Shroff.
As swimming engages multiple muscle groups and joints, some of its key advantages are improved flexibility and range of motion, better posture and core stability and better mental health. According to Miten Kakaiya, fitness coach and founder of Miten Says Fitness, “The resistance of water, combined with a variety of swimming movements, increases flexibility and joint range of motion, benefitting joint health and preventing stiffness. Also, water’s buoyancy supports the body, reducing stress on joints and muscles, making swimming ideal for those with arthritis, injuries or conditions that limit weight-bearing exercises.”
The rhythmic nature of swimming and immersion in water can also reduce stress and anxiety while boosting mood through endorphin release. Regular swimming strengthens core muscles, supporting better posture, reducing back pain and enhancing balance and stability. Studies support that swimming can burn anywhere from 400 to 700 calories per hour depending on the intensity and the stroke used.
“Freestyle and butterfly strokes increase upper body strength while breaststroke and backstroke focus more on the lower body and core,” explains Kakaiya.
It’s a complete workout. When you swim, you not just move your arms and legs but also engage your core muscles, legs and upper body. This means you will burn calories and tone muscles all over your body. “When you swim, you’re using big muscle groups like your legs and arms to propel yourself through the water. This burns a lot of calories, which is key for weight loss,” explains Shroff.
As water is much denser than air, every movement you make in the water is like a mini-resistance workout, helping to build strength and tone your muscles. While swimming can definitely help with weight loss and muscle strength, it’s not a magic solution. “Eating a healthy and balanced diet is just as important for reaching your fitness goals,” adds Shroff.
Swimming is equally good for the lungs and heart. As a cardiovascular exercise, it gets your heart pumping and lungs working hard. When you’re in the water, your body has to work against the resistance, which makes your heart beat faster and your lungs take in more oxygen. Swimming is particularly beneficial for the lungs because it requires rhythmic breathing, which can help improve lung capacity and efficiency over time. It encourages deep breathing, allowing you to fully expand your lungs and take in more oxygen with each breath.
For the heart, it provides a thorough workout that strengthens the heart muscle and improves circulation. It increases your heart rate, which is essential for cardiovascular health, and can help lower blood pressure and reduce the risk of heart disease.
If you’re looking for an exercise that’s fun, effective and easy on your body, swimming could be your new favourite thing. Let’s not forget how awesome it feels to jump into the pool on a hot day and get a great workout while staying cool.
Subscribe to India Today Magazine
Tune In
Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
