Discover a collection of stories from our authorities on the Longevity Lifestyle, created by ROAR Forward, a collaborative of longevity thought leaders and content creators.
What if someone told you swimming, a low-impact, full-body workout, could help enhance your longevity? Well, it’s true.
“Swimming benefits your body’s cardiovascular and musculoskeletal systems, lungs, joints, immune system and mental health,” says Hirofumi Tanaka, Ph.D., the director of the Cardiovascular Aging Research Laboratory and the Exercise Physiology Program at the University of Texas at Austin. “But it requires skill to get your heart rate up along with commitment to a regular program.”
Dr. Tanaka suggests setting aside a specific time of day to swim, such as first thing in the morning before life gets in the way.
“Start with one or two 30-minute sessions a week then work your way up to four or more,” he says. Many community centers, YMCAs and local colleges feature pools and offer swim lessons.
Need another reason to get in the water? Unlike other workouts, you can’t check your phone or get distracted while swimming. “Tuning down the noise and tuning into our bodies is so much easier to do in the water,” says Tara De Leon, MS, RSCC, CSCS*D, a personal trainer and the owner of Tara De Leon Fitness.
Ahead, these experts share 9 ways swimming can help you live a longer, healthier life.
1. It can strengthen your heart.
Swimming is a highly aerobic exercise that can help strengthen the heart muscle and boost its ability to pump blood. The Centers for Disease Control and Prevention recommends 150 minutes of weekly moderate-intense physical activity. “Swimming is included in this large umbrella of dynamic and rhythmic exercise,” shares Dr. Tanaka. If 150 minutes per week sounds like a lot of time in the water, go harder for 75 minutes a week. “You’ll get similar benefits,” shares De Leon.
2. It can build muscle.
Swimming engages multiple muscles at the same time while providing a full-body workout. “You build muscle faster while swimming than most any other aerobic exercise because you’re pulling yourself through water, which is much denser than air, with the resistance of the water building and toning both large and small muscle groups,” says De Leon. “By regularly changing up your strokes, you should be able to hit almost every muscle in your body.”
3. It’s kind on the joints.
Over time, wear and tear on the joints can lead to chronic conditions that can make movement difficult or painful. Unlike other aerobic activities, water simulates a zero-gravity environment, making it one of the few exercises that’s not weight-bearing. “You only weigh about 10% of your body weight when submerged chest depth, so being in the water is a great way to give your joints a great workout without causing pain,” says De Leon.
4. It can improve lung efficiency.
Any type of cardio exercise will improve lung capacity, but the results are faster with swimming because you’re holding your breath underwater, forcing your lungs to work harder. “Not being able to breathe teaches the body to become more efficient at using and managing oxygen, which benefits pulmonary health. Swimming helps you process more air and extracts the oxygen your cells need to function. In turn, that increased capacity can lead to better oxygenation of the body's tissues and organs, supporting overall health,” says De Leon.
5. It can promote better posture.
As we age, poor posture can decrease flexibility, mobility and balance. “Having strong core muscles will help you sit and stand straighter,” shares De Leon. “Swimming is a super power for building core strength because your core has to be engaged the entire time you're in the water or you’ll sink.”
6. It can reduce stress.
Happy people tend to have a reduced risk of illnesses such as heart disease and stroke. In fact, studies show people who have higher levels of optimism had a longer life span and a greater chance of living past 85. “The rhythmic nature of swimming combined with controlled breathing releases neurotransmitters that make you feel happier,” says De Leon. Additional studies show over time, aquatic exercise can significantly reduce symptoms of anxiety and depression and that water environments can help promote mental health.
7. It can improve sleep.
While at rest, our body repairs itself, fights illnesses and reduces stress levels. Studies show that without adequate sleep, your risk for a wide range of chronic illnesses including diabetes and heart disease can increase. “Studies also show swimming can help regulate your circadian rhythms, especially if you swim outdoors in the morning. It works the entire body, easing tension and discomfort, which contributes to a deeper, more restorative sleep,” says De Leon.
8. It can increase flexibility.
The movements we make while swimming contribute to greater flexibility and a wider range of motion as we age, reducing the chances of injury. “We can stretch further in the water than we can on land because water supports the body, helping to lengthen the muscles in your neck, core, back, chest, ankles, knees, shoulders and lats,” says De Leon.
9. It can improve circulation.
Swimming boosts the efficiency with which our arteries and veins move blood through the body, making us more productive at pushing oxygen into cells while speeding up the removal of carbon dioxide and other metabolic waste products. “Most types of exercise will improve circulation, but swimming is especially beneficial because water creates a natural compression—similar to compression socks—to help blood move more easily through the veins, supporting overall vascular health,” says De Leon.
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