The Benefits of Swimming

Swimming – it does it all!

Why be active?

Being active can help you live longer and feel better.  It can improve your mood, help you sleep better and even reduce your risk of conditions like diabetes, coronary heart disease and some cancers.  It can help you manage your weight and improve your balance.  

Adults should aim for 30 minutes of ‘moderate’ activity a day for their general health.  Children need an hour a day.   But any improvement on what you currently do is worth it – even small changes can make a big difference to your health and can make you feel great!

Why choose swimming?

You’ll often hear people say that swimming is the best exercise.  But just what is it that makes swimming such an excellent way to get and stay active? 

Reasons to take the plunge:

-      30 minutes of steady paced lane swimming burns over 200 calories – well over 400 in an hour

-      Any swimming that makes you breathe more heavily counts as ‘moderate’ activity.  Even treading water takes effort, so you are working most of the time you’re in the pool……But remember – chatting in the shallow end only works your facial muscles!

-      The pressure and resistance of the water makes your body work that little bit harder.  30 minutes of activity in the water is worth 45 minutes of the same activity on land. 

-      The water takes your weight, so swimming can be great for those who want low impact exercise - women during pregnancy for example, or for people who have mobility problems or want to protect their joints.   

-      Swimming works your whole body for all over toning!

-      Swimming is great for your heart. Because you are using your whole body your heart has to pump blood hard to your arms and legs, helping circulation too

-      It is also great for your lungs – length swimming in particular forces you to breathe in a deep and rhythmic way which gives your lungs a boost 

-      Being in water can have great psychological benefits too – the pool can ‘take you away from it all’ and the feeling of being in water can be refreshing, relaxing, and liberating as the water takes your weight

-      People of all different ages and abilities can enjoy swimming together – if you choose an activity you can do with friends and family you are more likely to stick at it.  You’ll be having so much fun you won’t notice you’re working out too!


Can’t swim?  It’s never too late to learn.  Most pools offer adult classes in a friendly and supportive environment.  It could save a life.  

Think swimming is boring?  The pool makes a great playground and a great gym.  There is so much more on offer now in our pools from aqua-aerobics to diving, water polo to inflatable fun sessions. 

Want to know what’s on?  Go to www.activeplaces.com put in your postcode and find out what’s available in a pool near you.  Don’t like the web?  Contact your council for info on local pools.

Just starting with activity?  Start slowly and build up – if you have any concerns or any existing medical problem ask your GP before you start.   

This information has been produced as part of a project called Everyday Swim Everyday Swim is run by the Amateur Swimming Association and Sport England with local partners.  Visit www.everydayswim.org for more details.