Why Swimming Is So Good for You

Swimming isn’t just a fun way to cool off — it’s one of the best all-round exercises for your body and mind. It’s suitable for all ages, fitness levels, and abilities, and because it’s low impact, it’s especially kind to your joints and muscles.

Whether you’re doing laps at your local pool, splashing around with the kids, or joining a water-based fitness class, swimming brings a wave of benefits.

Health Benefits of Swimming

• 🏋️ Full-body workout Swimming works nearly every muscle in the body, helping to build strength, tone muscles, and improve cardiovascular health.

• ❤️ Gentle on joints Because water supports up to 90% of your body weight, it’s easier on your joints - making it ideal if you’re managing arthritis, injury, or mobility issues.

• 🔥 Burns calories without strain Swimming can help maintain a healthy weight, and it’s easy to tailor the intensity to suit your goals and energy levels.

• 🧠 Great for mental wellbeing Swimming is a calming, rhythmic activity that can reduce stress and improve your mood. Even gentle movement in water has a relaxing effect on the nervous system.

Your pool session can be entirely tailored to you - it can be as high or low intensity as you wish.

Social and Lifestyle Benefits

• 🤝 It’s social Swimming can be a solo sport or a shared experience. Whether you take a dip with a friend or join a group class like Aqua Aerobics, it’s a great way to connect with others.

• 🧒 Fun for all ages Swimming helps children develop strong hearts and lungs, boosts coordination and posture, and builds confidence in the water from a young age.

• 🌞 Outdoor swimming options During the warmer months, many people enjoy open-water swimming in lakes, rivers, or at the beach. Just be sure to follow local safety advice and swim in designated safe areas whenever possible.

Can't Swim? It’s Never Too Late to Learn

Many adults who can’t swim assume it’s too late — but that’s not true. Everyone can learn with the right support.

Adult swimming lessons are widely available and cater to all abilities, from complete beginners to those who just need a refresher. Speak to your local leisure centre or pool to find a class that works for you.

Swimming Safety Tips

• Know your limits – Only swim where you feel confident. If you're still learning, stick to areas with lifeguards and never swim alone.

• Avoid solo swims – Even strong swimmers can get into difficulty. Swim with a friend or where lifeguards are present.

• Open-water awareness – If you’re swimming outdoors, check local guidance and water conditions, and avoid swimming in unfamiliar or unsupervised areas.

• Lifeguards save lives – Swim at beaches or pools with lifeguards whenever possible.

🏊 Did you know? Some UK beaches have natural ‘tidal pools’ — enclosed areas of sea water that offer a safer, calmer alternative to open-water swimming. These are usually free to access.

Make Swimming Part of Your Routine

Swimming doesn’t have to be intense to be effective. Even a 20-minute gentle swim once a week can improve your fitness, flexibility and wellbeing.

If you already belong to a gym with a pool, why not give it a go? Or check with your local leisure centre — many offer pay-as-you-go swims or low-cost memberships.

Our sources and for more information: swimming.org everyoneactive.com rlss.org.uk betterhealth.vic.gov.au Free Health Promotion Resources: Be the first to receive Health Chatter information, and other content related to employee health and wellbeing by signing up to our Health Chatter emails.