What Does Swimming Do for Your Body and Heart?
Is swimming really as good for you as people say? Here is what the research shows about the benefits of swimming for your heart, mood and joints, where the evidence is weaker than it sounds, and a 4-week plan for beginners.
Short answer
Swimming is linked with better fitness, heart health and mood, and it is gentle on joints. In large observational studies, swimmers had lower death rates than less active people, but association is not proof. Water exercise shows small benefits for knee and hip arthritis. Check with a clinician first if you have a health condition.
Key facts
- A 2008 study of 40,547 men found swimmers had about 49% to 53% lower all-cause mortality risk than runners, walkers and sedentary men after adjustment for several factors.
- In a 2017 cohort of 80,306 British adults, swimming was linked with a hazard ratio of 0.72 for all-cause mortality and 0.59 for cardiovascular mortality.
- A 2016 Cochrane review of 13 trials (1,190 people with knee or hip osteoarthritis) found small, short-term improvements in pain, disability and quality of life from aquatic exercise.
- The NHS lists swimming as a vigorous activity and advises adults to aim for 150 minutes of moderate or 75 minutes of vigorous activity a week, plus strength work on at least 2 days.
- Cold water shock can occur in water at 15 degrees C or lower, according to Surf Life Saving Association Wales.
In this article
- What does swimming do for your body and heart?
- Do swimmers live longer?
- Is swimming good for your heart and mood?
- Is swimming good for sore joints and arthritis?
- What do different swim sessions train?
- How can a beginner start swimming?
- Is pool or open water swimming riskier?
- Who should check with a clinician first?
- Frequently asked questions
- Final thoughts
- Sources and further reading
What does swimming do for your body and heart?
The benefits of swimming come from a whole-body workout that raises heart rate and breathing while the water supports body weight. Research links swimming with lower death rates, modest improvements in heart disease risk factors and, for people with knee or hip arthritis, small gains in pain and function. Much of that evidence is observational.
Swimming asks the arms, legs and trunk to work together, while the water takes load off the joints. Many studies on swimming are really studies of people who chose to swim, which matters later in this article.
How swimming fits the weekly guidelines
The NHS physical activity guidelines for adults aged 19 to 64 list swimming as a vigorous activity and water aerobics as a moderate one. Adults are advised to aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, plus strength activities that work all the major muscle groups on at least 2 days.
The NHS also says regular activity can lower the risk of early death by up to 30%. Swimming counts toward the aerobic target, but the strength recommendation still applies.
Do swimmers live longer?
Swimmers in two large cohort studies had lower death rates than less active people, but these findings are associations, not proof. The studies adjusted for factors such as age and smoking, but people who swim may differ from others in ways no one measured.
For a wider comparison of activities, see which sports are linked to living longer.
The 2008 men's cohort
Chase, Sui and Blair studied 40,547 men aged 20 to 90 who had a health examination between 1971 and 2003, with 3,386 deaths over 543,330 man-years of follow-up. After adjusting for age, body mass index, smoking, alcohol intake and family history of cardiovascular disease, swimmers had all-cause mortality risks about 53% lower than sedentary men, 50% lower than walkers and 49% lower than runners. Adjusting further for existing disease did not change the pattern.
The study included men only, so it cannot speak for women.
The 2017 British cohort
Oja and colleagues pooled English and Scottish surveys of 80,306 adults (54% women, mean age 52). Swimming was linked with a hazard ratio of 0.72 for all-cause mortality (95% CI 0.65 to 0.80) and 0.59 for cardiovascular mortality (95% CI 0.46 to 0.75).
Cycling, racquet sports and aerobics were also linked with lower all-cause mortality, while football and running were not significantly linked. Racquet sports had the lowest hazard ratio (0.53), so swimming was not unique.
Myth vs fact
Myth: Studies have proven that swimming is the best exercise for a long life.
Fact: The studies are observational. They found swimmers had lower death rates, but they cannot show that swimming caused it, and other sports looked equally or more favourable in the 2017 cohort.
Is swimming good for your heart and mood?
Swimming appears to improve several heart disease risk factors and may help mood and anxiety, but the evidence is early and mixed. A 2025 review of water sports covered only 11 studies, and a 2022 meta-analysis could not confirm a mood benefit for swimming alone.
Cardiorespiratory fitness is the thread running through this research, and it is explained in why VO2 max is linked to living longer.
Heart disease risk factors
Khaleghi and colleagues reviewed 11 studies of water sports in 2025. They reported that swimming improved body composition and cardiorespiratory fitness and lowered blood pressure, but said each study had limitations and more research is needed.
Mood and anxiety
Tang and colleagues pooled 18 trials of aquatic exercise and mood or anxiety symptoms in 2022. The overall estimate favoured aquatic exercise, but when swimming alone was analysed, the confidence interval included zero, so a benefit from swimming alone could not be confirmed. Results varied widely between studies.
Is swimming good for sore joints and arthritis?
Aquatic exercise appears to give small, short-term improvements in pain, physical function and quality of life for people with knee or hip osteoarthritis. A 2016 Cochrane review rated the evidence as moderate quality, found no serious adverse events, and did not test whether the exercise changes the joint itself.
What the Cochrane review found
Bartels and colleagues pooled 13 randomised trials with 1,190 participants (75% women, mean age 68) and an average of 12 weeks of exercise. Compared with no intervention, pain and disability scores were about 5 points lower on a 0 to 100 scale, and quality of life was about 7 points higher, although that last result had a wide interval.
What it does not show
No included trial assessed the joints with imaging, so the review says nothing about slowing arthritis, and long-term effects remain unclear. Ask a physiotherapist or clinician what suits your joints.
Luna Band
Keep your tracker on when you head to the pool
Luna Band has 5 ATM water resistance, so you do not have to take it off for a swim, and its activity tracking lets you look at your whole week, including the days you swam. It is not a swim coach, so keep a simple note of your own laps and strokes.
What do different swim sessions train?
Different swim sessions train different things: steady swimming builds endurance, intervals add harder bursts with rest, and drills improve technique. The table below is a general guide to how people commonly structure sessions, not data from a study, and the effort levels are rough.
| Session type | Example | Mainly trains | Typical effort |
|---|---|---|---|
| Easy continuous swim | 20 minutes of steady lengths | Endurance and comfort in the water | Comfortable, can speak a sentence at the wall |
| Intervals | 6 x 2 lengths with 30 seconds rest | Short bursts of harder effort | Hard during the swim, easy during rest |
| Technique drills | Slow lengths focusing on breathing and body position | Stroke efficiency and relaxation | Light |
| Kick set with a board | 4 x 2 lengths holding a float | Leg endurance, with the arms out of the stroke | Moderate |
| Pull set | 4 x 2 lengths with a pull buoy | Arm and upper body work, which may load the shoulders | Moderate |
| Water aerobics or pool walking | A class or 20 minutes of walking in chest-deep water | Low-impact aerobic activity | Light to moderate (the NHS lists water aerobics as moderate) |
How can a beginner start swimming?
A beginner can start swimming with short, easy sessions of 15 minutes or so, resting at the wall whenever needed and adding a few minutes each week. The NHS advises speaking to a GP first if you have not exercised for some time or have a medical condition.
Swimming also fits well into a balanced week, as discussed in how to spread out your exercise.
Many beginners find swimming harder than expected because breathing is tied to the stroke. Rest between lengths as often as needed, and consider lessons for technique and confidence.
Try this: 4-week beginner plan
- Week 1: swim 3 times, 15 minutes each. Alternate one easy length with a rest at the wall, for as long as you need.
- Week 2: swim 3 times, 20 minutes each. Rest less often, and keep your breathing smooth rather than rushed.
- Week 3: swim 3 times, 25 minutes each. In one session, add a few lengths at a slightly harder pace, with easy lengths in between.
- Week 4: swim 3 times, 30 minutes each. Use one session for steady swimming, one for gentle intervals and one for technique drills.
- After each swim, note the time, how hard it felt from 1 to 5, and how your shoulders and joints felt the next day.
- If a shoulder or joint feels sore, repeat the previous week instead of moving up, and ask a clinician or physiotherapist if it persists.
This is a general example, not a prescription. Add your own strength work on 2 days a week, as the NHS advises.
Is pool or open water swimming riskier?
Open water swimming usually carries more risk than pool swimming, mainly because of cold water shock, currents and distance from help. Pools offer controlled conditions but bring their own issues, such as chlorine irritation for some people with asthma and repetitive strain on the shoulders.
Open water safety
Surf Life Saving Association Wales says cold water shock can occur in water at 15 degrees C or lower and may cause gasping and breathing trouble that can lead to drowning. It advises swimming with a buddy, never alone, wearing a bright hat or tow float, and staying out if unsure.
Chlorine and asthma
Swim England says swimming is a preferred activity for many people with asthma and that small studies suggest it may benefit lung function, fitness and symptoms. It also says some studies suggest a possible link between asthma symptoms and chlorinated pools, because chlorine by-products may irritate the airways. It advises keeping your reliever inhaler poolside.
Shoulder overuse
A 2015 critical systematic review by Hill and colleagues screened 2,731 titles and included 29 articles on shoulder pain in swimmers. It found no risk factor with high certainty, and rated joint laxity, rotation, previous pain or injury and competitive level as moderate. Most of this research is in competitive swimmers, but increasing volume gradually is a sensible precaution.
Who should check with a clinician first?
People with a heart or lung condition, asthma, joint problems or any other medical condition, and people who have not exercised for some time, should speak to a GP or clinician before starting regular swimming. Anyone who feels unwell in the water should get out, and anyone with chest pain or unexplained breathlessness should seek medical advice.
The NHS advises talking to a GP if you have not been active for some time or have medical concerns. Swim England adds that people whose asthma seems worse after swimming should consult their GP. Get individual advice before trying cold open water.
If you are pregnant, recovering from surgery or taking regular medication, ask your own care team how much and how hard to swim.
Frequently asked questions
Is swimming better than walking or running for your health?
No study has shown that swimming is better. In the 2008 cohort of men, swimmers had lower mortality than walkers and runners, but the study was observational and men only. In the 2017 cohort, running was not significantly linked with lower mortality. Choose an activity you will keep doing.
How often should you swim each week?
The NHS advises adults to aim for 150 minutes of moderate or 75 minutes of vigorous activity a week, and lists swimming as vigorous. Many beginners start with two or three short sessions a week and build up.
Is swimming good for arthritis?
Aquatic exercise appears to help modestly. A 2016 Cochrane review of trials in knee and hip osteoarthritis found small, short-term improvements in pain, disability and quality of life, with no serious adverse events reported. It did not test long-term effects or joint changes, so ask a clinician or physiotherapist about your situation.
Does chlorine in pools make asthma worse?
For some people it may. Swim England says some studies suggest a possible link between chlorinated pools and asthma symptoms, but also that swimming is a preferred activity for many people with asthma. If swimming seems to make your asthma worse, speak to your GP, and keep your reliever inhaler poolside.
Does swimming count as strength training?
The NHS lists swimming as a vigorous aerobic activity and separately advises strength activities on at least 2 days a week. Swimming uses many muscles, but it does not replace dedicated strength work, so add strength sessions alongside your swims.
Is open water swimming safe for beginners?
It carries extra risks, so start in a pool or with an organised, supervised group. Surf Life Saving Association Wales advises swimming with a buddy, avoiding swimming alone, starting with shorter swims in warmer water, and staying out if you are unsure. Cold water shock can occur at 15 degrees C or lower.
Final thoughts
Here is the short recap.
- Swimmers had lower death rates in large cohorts, but association is not proof, and other sports looked just as favourable.
- Aquatic exercise gives small, short-term benefits for knee and hip osteoarthritis, with moderate-quality evidence.
- Start gently, build up slowly, and check with a clinician first if you have a health condition.
Your turn: Do you swim in a pool, in open water, or are you thinking of starting? Tell us in the comments.
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Sources and further reading
- Chase NL, Sui X, Blair SN. Swimming and All-Cause Mortality Risk Compared With Running, Walking, and Sedentary Habits in Men. International Journal of Aquatic Research and Education, 2008.
- Oja P, Kelly P, Pedisic Z, Titze S, Bauman A, Foster C, Hamer M, Hillsdon M, Stamatakis E. Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. British Journal of Sports Medicine, 2017.
- Bartels EM, Juhl CB, Christensen R, Hagen KB, Danneskiold-Samsøe B, Dagfinrud H, Lund H. Aquatic exercise for the treatment of knee and hip osteoarthritis. Cochrane Database of Systematic Reviews, 2016.
- Khaleghi MM, Zar A, Krustrup P, Al Kitani M. Effects of water sports on heart disease risk factors: a systematic review. Sport Sciences for Health, 2025.
- Tang Z, Wang Y, Liu J, Liu Y. Effects of aquatic exercise on mood and anxiety symptoms: A systematic review and meta-analysis. Frontiers in Psychiatry, 2022.
- Hill L, Collins M, Posthumus M. Risk factors for shoulder pain and injury in swimmers: A critical systematic review. The Physician and Sportsmedicine, 2015.
- NHS. Physical activity guidelines for adults aged 19 to 64. nhs.uk, accessed 2026.
- NHS. Exercise health benefits. nhs.uk, accessed 2026.
- Swim England. Asthma and swimming. swimming.org, accessed 2026.
- Surf Life Saving Association Wales. Cold water swimming advice. slsawales.org.uk, accessed 2026.
Keep reading
General information only, not medical advice. It does not replace guidance from a qualified healthcare professional. Speak to one about any health concern.