While many of us hit the gym in our quest to shift the pounds, one of the most universally beneficial forms of exercise is often overlooked: swimming.
Swimming is often thought of as “gentle exercise” because it doesn’t place pressure on joints – but propelling yourself through the water engages almost all major muscle groups, which can burn a surprising amount of calories.
But why else has swimming been described as the closest thing to a “fountain of youth”? Let’s dive into the benefits, from weight loss to better brain health.
Exactly how effective is swimming for weight loss?
There’s a wealth of evidence to show that swimming can lead to weight loss – and it’s especially effective for people over 50.
One study on women aged 50+ found that they showed improved body fat distribution and lowered waist and hip circumferences after swimming regularly for six months. Another study of men and women over 50 with type 2 diabetes or hypertension found that regular swimming lowered their body fat and BMI, as well as blood glucose, cholesterol, and blood pressure.
If you’re trying to lose weight, you may already be making an effort to do more cardiovascular exercises, like running or walking. But, unlike these exercises, swimming is a full-body workout that engages multiple muscle groups simultaneously. An hour of swimming also burns more calories than walking. A study by Harvard Medical School found that a 185-pound person burned 420 calories swimming for an hour, compared to 189 calories burned by walking for the same length of time.
While running tends to burn more calories than swimming, swimming is usually more sustainable for longer periods – particularly for people over 50 – because it doesn’t impact your joints in the same way. You can swim in interval sessions, switching between high-intensity laps and slower ones, or do longer, gentler swims. Both can improve strength and burn calories. Plus, with increased muscle strength comes a faster metabolism, which can help you burn more calories, even when you’re out of the pool.
Experts suggest that a particularly effective way to lose weight is to swim first thing in the morning, before you’ve eaten. Swimming on an empty stomach will mean your existing fat stores are burned for energy. If you’re swimming outdoors, however, be aware that swimming in cold water stimulates appetite, so you may have to fight off the urge to overeat when you’re done!
You might want to check out our beginner’s guide to mindful eating to help counter this.
What are the best swimming routines and strokes to lose weight?
If you’re interested in swimming more, the first thing to do is make sure you’re completely confident in the pool. As with any exercise, swimming is most effective for health if done regularly, so it’s worth checking out your local pool. To find your nearest pool, head over to Poolfinder.
Most pools and leisure centres have monthly membership options, which usually work out cheaper than individual sessions. You might also want to think about enlisting the help of a coach to make sure your form is on track.
If you’re already a confident swimmer, you might prefer to kick off with high-intensity swimming routines. These combine intense swims with recovery swims or rest periods, and they’re ideal if you don’t have the time for a long swimming session. Short bursts of swimming at maximum effort can significantly boost overall fitness level and burn plenty of calories and fat. But which swimming strokes are most effective for weight loss?
1. Butterfly
Butterfly is the most demanding stroke and burns the most calories. It targets your chest, stomach, arms and back, and is effective at both toning and building muscles. However, it can be tricky to master the correct technique, so if you’re not very confident, it may make sense to start with an easier stroke.
2. Front crawl
Front crawl – also called freestyle – comes in second place. This is the fastest and most efficient swimming stroke, although it isn’t as demanding as butterfly. However, the rapid kicking and alternating arm movements are very effective for toning your shoulders, stomach, and glutes.
3. Backstroke
Backstroke is a popular option for people who are less confident with their breathing techniques. The vigorous arm and leg movements work your core muscles as well as the major muscles in your limbs, and they can also boost hip flexibility. It can help strengthen your spine and improve your posture.
4. Breaststroke
Breaststroke may be viewed as the easiest swimming stroke, but it’s also the optimum cardiovascular workout. It strengthens your heart and lungs while working your thighs, hamstrings, lower legs, triceps, and upper back. If you’re not a confident swimmer, breaststroke can be a good stroke to learn first.
What are the other health benefits of swimming?
So, other than the fact that it works your whole body without putting strain on your joints, what are some of the other big benefits of swimming? And why do experts think it could be “the best exercise you do” – especially as you get older?
It’s good for your brain
Many of us know that aerobic exercise can delay some of the signs of ageing – but new research suggests swimming may be the closest thing to a “fountain of youth”. Studies show that swimming can create structural changes in the brain, like increasing the size of the hippocampus, which can lead to improved brain function. Plus, water immersion also increases blood flow to the brain, which can further boost cognitive function.
One study found that swimmers had significantly better memory, cognitive functions, and clarity than non-swimmers. You don’t need to go for long swims to reap these benefits, either; just a 20-minute swim can boost brain function and enable faster reaction times. While the reasons behind these brain-enhancing effects are still not fully understood, there’s little doubt at this point that swimming can support brain health.
The benefits to mental health can be just as powerful. The repetitive, rhythmic act of swimming can have a meditative effect, helping clear the mind and reduce anxiety. It can also release mood-boosting hormones, like serotonin.
It works your cardiovascular system
It isn’t just our muscles that swimming works – it’s our heart and blood vessels, too. In the UK, heart disease is the second leading cause of death after dementia, but it isn’t actually a disease of the heart – it’s the arteries. When arteries are blocked, they become stiff and can’t carry blood from one part of the body to another, which can cause sudden cardiac arrest or heart failure.
However, research shows that just three months of swimming is highly effective at reducing arterial stiffness. Other studies show that swimming can help lower blood pressure and control blood sugar.
It can improve sleep
Sleep disturbances become increasingly common with age, with nearly 50% of older adults experiencing some level of insomnia. The good news is that swimming has been shown to contribute to better-quality, longer sleep.
One study of older adults with insomnia found that participants reported an improvement in sleep and overall quality of life after swimming. Not only did they sleep better, but they were also more alert the next day. Swimming tires the body and stimulates the recovery process, but deep sleep is needed to recuperate properly. It’s believed that the drop in body temperature after swimming may make it easier to fall asleep.
You don’t even need to swim to see a difference, as aquatic exercises like water aerobics have the same effect. For example, another study found that older adults who took part in an eight-week aquatic exercise programme fell asleep faster and had better, more efficient sleep than those who didn’t swim.
Final thoughts…
Swimming is excellent exercise at all stages of life, but it can become particularly beneficial as we get older. Not only is it a great way to lose weight, or maintain a healthy weight, but it’s also unusually accessible.
It’s gentle on joints and has many health benefits that are increasingly important as we get older, too – from improving sleep to making blood vessels more flexible and even enhancing brain function.
If you’d like to do more swimming, check out our article: How to make swimming a staple in your routine.
Do you enjoy swimming? Or perhaps you’re thinking about taking it up? What benefits have you seen from swimming? We’d love to hear from you in the comments below.
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