Cardio How to Start Swimming for Exercise By Nicole M. LaMarco Nicole M. LaMarco Nicole M. LaMarco is a freelance health writer with 19 years of experience. Learn about our editorial process Updated on May 05, 2024 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Erin Pereira, PT, DPT Medically reviewed by Erin Pereira, PT, DPT Erin Pereira, PT, DPT, is a board-certified clinical specialist in orthopedic physical therapy. Learn about our Medical Review Board Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Sean Blackburn Fact checked by Sean Blackburn Sean is a fact-checker and researcher with experience in sociology, field research, and data analytics. Learn about our editorial process Print Makalish / Getty Images Table of Contents View All Table of Contents Benefits of Swimming for Exercise Where to Swim What You Need Simple Workouts Swim Workouts for Beginners Frequently Asked Questions One of the most crucial components of physical fitness is sustainability. Finding activities you enjoy makes it easier to fit workouts into your schedule and health goals. Maintaining variety in your exercise routine is important—different workout styles can help you change it up and boost your momentum. Swimming is a full-body, low-impact exercise, which is excellent for all body shapes and sizes. Swimming for exercise will help you reduce stress, improve muscle strength, and support your heart health. Benefits of Swimming for Exercise Swimming is a low-impact exercise, making it suitable for anyone with arthritis, multiple sclerosis, osteoporosis, or joint conditions. In addition, the soft resistance water provides makes it a safe workout. A 2016 study found that swimming regularly helped people with osteoarthritis. Participants swam 45 minutes a day three times a week for three months. As a result, they saw an improvement in physical limitations and muscle strength. They even experienced a significant reduction in joint pain and stiffness with swimming exercises. Swimming is Accessible for Every Body Swimming for exercise is excellent for any body type, fitness level, and those with medical conditions. If you have a disability or injury, swimming exercises can help ease the pain you're experiencing while providing a good workout. Swimming is safe during pregnancy because you have a reduced risk of injuries. In addition, you can swim or aqua exercises. "Other cardio exercises that are high impact, such as running, actually can add up to four to five times your body weight on your hips and knees, when swimming elevates those issues," adds Dan Jonhenry, certified personal trainer and fitness coach at Retro Fitness. Swimming Exercises are a Full-Body Workout Swimming is an excellent option for a full-body workout. "Swimming uses about every muscle group in your body. Your arms, shoulders, and chest muscles are used to pull you through the water, as is your core. Your glutes, hamstrings, quads, and calves are all activated when you kick," says Jennifer Conroyd, certified ACE trainer and founder of Fluid Running, a deep-water running fitness company. Swimming exercises include both cardio exercise and strength training. "Swimming is a great total body workout that tones muscle while building strength and endurance," explains Chris DeJong, five-time national champion swimmer and founder of Big Blue Swim School. Water serves as resistance during swimming exercises, improving physical strength and muscle tone. It also improves cardio endurance and flexibility. Swimming Exercises Support Heart Health Like other forms of cardio exercise, swimming supports heart health. A 2012 study focused on 43 people, with an average age of 60, with prehypertension or stage 1 hypertension. After swimming for 12 weeks, their average systolic blood pressure plunged substantially. They also experienced improved cardiovascular health. Moderate-intensity swimming exercise for eight weeks has proved to have numerous health benefits, including lower systolic blood pressure, improved vascular stiffness, and better blood flow to the brain. Everything You Should Know About Cardio Swimming May Help With Weight Loss If your health goals include losing weight, swimming for exercise may help due to the activity's ability to burn calories. For example, a 185-pound person swimming laps for 30 minutes can burn 420 calories. That provides a significant calorie deficit for the day. Swimming Exercises Relieve Stress One study researched the effects of swimming on depression and stress. Researchers gave 101 people questionnaires before and after swimming exercises. Forty-four of those people felt stressed and were mildly depressed before swimming. After swimming, that number dropped to just eight people. 8 Total Body Stretching Exercises to Improve Flexibility Swimming Exercises: How to Start It's never too late to learn how to swim. Lessons are often available at local gyms and pools—this option helps you learn how to swim in a safe space from an expert. Chris DeJong My first piece of advice would be to take a lesson if you are a beginner to get to know the basics of how your body moves through the water. Once you have a basic understanding of balance and buoyancy, you can start to propel yourself through the water with greater efficiency. — Chris DeJong What You Need to Swim for Exercise Proper equipment can help make your swimming exercises more satisfying and assist your workouts. Invest in a well-fitting swimsuit that is slightly snug and doesn't restrict your movement. Towel: A towel is a necessity for swimming. You need something to help you dry off and stay warm after swimming. Swim cap: Swim caps protect your hair from the water's elements and keep your hair from blocking your view while swimming. It will also help keep you streamlined in the pool. Goggles: Goggles protect your eyes and help you see better underwater. Invest in a comfortable pair that doesn't leak. Sun protective clothing: A day in the sun and water increases the risk of exposure to skin-damaging UV rays. Waterproof headphones: If you want to listen to music or podcasts while swimming, a pair of waterproof workout headphones is essential. Kick board: Many indoor pools will have kick boards that swimmers can borrow during their time in the water. Otherwise, you'll have to find your own. Lean your upper body on the board and kick, focusing on lower body work. Pull buoy: The opposite of a kick board, this will help you focus on your arm work. Place it between your upper thighs to help your legs float as you pull with your arms. Tips for Open-Water Swimming Where to Swim for Exercise You can swim indoors or outdoors. There are a few possibilities: check with your local YMCA or a nearby gym, or see if your community has a public pool. Always follow the posted rules for swimming. There are often different lanes for different swimming levels so you won't swim into other people. Check with a healthcare professional Always check with your doctor before starting any exercise program. They might recommend specific swimming gear if you need assistance while swimming. 3 Swim Workouts for Beginners Grab your pull buoy and kick board to help with these swimming exercises. These are great for breaking up regular lap swims. "It is best to come to the pool with a plan, whether it is how many laps you are going to do or how long you plan to swim. If you are new to swimming, you may find that even swimming one length of the pool is challenging. Try to add one length without stopping each time you come to the pool," says Conroyd. Laps With Kick Board and Buoy Swim one lap (from one end of the pool to the other end)Use a kick board for the second lap, relying on just your legs to push you forwardUse a pull buoy for the third lap, relying on just your arms to pull you forwardRepeat for 15 to 20 minutes for a great full-body workout 5-Minute Repeats Swim laps for five minutes, taking breaks at either end of the pool for 15 to 30 secondsUse the kick board for five minutesRepeat three times for a full body, cardio workout Swim and Water Walk Swim one lapWalk briskly back to your starting point (you may need a buoyancy belt in deep water to keep you from sinking)Repeat for 15 to 20 minutes Jonhenry recommends learning the breaststroke, backstroke, and sidestroke. While they are all full-body workouts, the backstroke targets your legs and the sidestroke targets your core and obliques. A Word From Verywell Swimming for exercise can benefit athletes of all ages. Before jumping into the deep end, be aware of how to stay safe within the sport. Speak to a healthcare professional if you have any questions or concerns about how swimming may impact your body. Swimming Workouts That Build Strength Frequently Asked Questions Is swimming good exercise? Swimming is an excellent cardio and strength training exercise. "Swimming burns anywhere from 300 to 800 calories an hour depending on your body size and pace," advises DeJong. Does swimming help you lose weight? You need to be in a calorie deficit to lose weight, and swimming burns hundreds of calories. "An hour of consistent swimming can result in up to 500 to 700 calories burned," says Jonhenry. What type of exercise is swimming? Swimming provides a cardio and strength training exercise. Swimming exercise will increase your heart rate and the buoyancy of the water gives you resistance. Is swimming good exercise when pregnant? Swimming is one of the exercises recommended by the American College of Obstetrics and Gynecology due to the water's support. It's a low-impact, low-risk workout, which is good during pregnancy. 9 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Colorado Pain Care. Swimming for low-impact exercise. Alkatan M, Baker JR, Machin DR, et al. Improved function and reduced pain after swimming and cycling training in patients with osteoarthritis. The Journal of Rheumatology. 2016;43(3):666-672. doi:10.3899/jrheum.151110 American College of Obstetrics and Gynecology. Exercise during pregnancy. Lee BA, Oh DJ. Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women. J Exerc Rehabil. 2015;11(5):266–271. doi:10.12965/jer.150242 Nualnim N, Parkhurst K, Dhindsa M, Tarumi T, Vavrek J, Tanaka H. Effects of swimming training on blood pressure and vascular function in adults >50 years of age. American Journal of Cardiology. 2012;109(7):1005-1010. doi:10.1016/j.amjcard.2011.11.029 Yuan WX, Liu HB, Gao FS, Wang YX, Qin KR. Effects of 8-week swimming training on carotid arterial stiffness and hemodynamics in young overweight adults. Biomed Eng Online. 2016;15(Suppl 2):151. doi:10.1186/s12938-016-0274-y Harvard Health Publishing. Calories burned in 30 minutes for people of three different weights. Chen CC, Kuo YW, Hung KT, et al. The effect of swimming exercise on life stress relief. Int J Phys Educ Sports Health. 2015;1(5):51-53. Gatta G, Zamparo P, Cortesi M. Effect of swim cap model on passive drag. J Strength Cond Res. 2013;27(10):2904-8. doi: 10.1519/JSC.0b013e318280cc3a By Nicole M. LaMarco Nicole M. LaMarco has 19 years of experience freelance writing for various publications. She researches and reads the latest peer-reviewed scientific studies and interviews subject matter experts. Her goal is to present that data to readers in an interesting and easy-to-understand way so they can make informed decisions about their health. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit