Swimming: Benefits, Daily Life Uses and How to Start
Swimming is a whole body cardio exercise where you move through water using your arms and legs, and it is a must because it builds heart and lung fitness with very little impact on your joints. The water supports your body weight, which makes it a good option for many people who find running uncomfortable. North London has some excellent pools and lidos, so it is easy to fit in.
Why swimming is a must
Swimming is mainly aerobic training, the kind that strengthens your heart and lungs. Because water is much denser than air, every stroke also works your muscles against resistance.
It works:
Heart and lungs: continuous swimming raises your heart rate and trains your breathing.
Back and shoulders: the lats and shoulders pull you through the water.
Chest and arms: especially in breaststroke and front crawl.
Core: your trunk keeps your body long and streamlined.
Legs and hips: the kick adds propulsion and stability.
Easy, steady swimming is a great way to build an aerobic base, often called zone 2 training.
How it helps in everyday life
Stamina: better fitness makes walking up Highgate Hill, playing with kids or long days on your feet less tiring.
Joint-friendly movement: people with stiff knees or hips often find they can move more freely in water.
Breathing control: swimming trains you to breathe rhythmically, which many people find calming.
Safety and holidays: being a confident swimmer means you can enjoy the sea, lakes and pools safely.
Active recovery: a gentle swim can help you feel looser the day after a hard strength session.
What it can help prevent
Regular aerobic exercise, including swimming, is linked with a lower risk of several health problems:
Heart disease and type 2 diabetes: the NHS lists these among the conditions that regular activity can help reduce the risk of, and it recommends at least 150 minutes of moderate activity a week. Swimming counts.
Joint stiffness: low-impact movement can help keep joints moving, and water exercise is often suggested for people with arthritis.
Weight gain: together with sensible eating, swimming can help with weight management.
Stress and low mood: physical activity in general is linked with better mood and sleep.
One honest limitation: because water supports your weight, swimming does less for bone density than weight-bearing exercise. That is why I still recommend strength training alongside it, as explained in my article on strength training for longevity.
Who it suits (and who should be careful)
Swimming suits most people, including beginners, older adults, people carrying extra weight, those with joint pain and anyone recovering from impact injuries, with their physio's agreement. It is also popular during pregnancy for many women once cleared by their midwife.
Be careful if you are not a confident swimmer (book lessons and swim where there is a lifeguard), have a heart or breathing condition, epilepsy, open wounds or ear problems. Some people find front crawl or breaststroke irritates their neck, shoulders or knees, so vary your strokes. If you have a medical condition, check with your GP before starting.
How to start safely
Pick a stroke you are comfortable with: breaststroke or backstroke is fine to begin.
Swim in short pieces: start with single lengths and rest at the wall as long as you need.
Keep it conversational: you should finish each length slightly out of breath, not gasping.
Build slowly: add a few lengths each week rather than doubling your distance.
Start here: 20 minutes, two or three times a week, swimming 8 to 10 lengths with rests.
Easier version: water walking or swimming with a float. Harder version: intervals such as 8 fast lengths with 30 seconds' rest between each.
If you prefer the gym, the rowing machine gives a similar low-impact, full body workout.
FAQs
Is swimming good for losing weight?
It can help as part of regular activity and a sensible diet, because it uses lots of muscles and burns energy. Results depend far more on consistency and eating habits than on any single exercise.
How often should I swim to get fitter?
Two or three sessions a week is a good start, and it can count towards the NHS guideline of 150 minutes of moderate activity a week.
Is swimming as good as going to the gym?
Swimming is excellent for heart and lung fitness with low impact, but it does less for bone and muscle strength than weight training, so the best plan usually includes both.
If you want this coached 1-to-1, my 12-week body transformation in Archway builds exercises like the swimming into a plan around your body and goals, or see my personal training prices.
