11 Benefits of Swimming for Physical and Mental Health

The benefits of swimming for physical and mental health are numerous in women, children, men, and older adults. Swimming is undoubtedly one of the most practiced sports worldwide, with only 43 million practitioners in the United States

In addition to being a fun activity, it has positive effects on overall health, back and helps you lose weight. On the other hand, almost all Latin American countries and Spain have a coast, so it can also be practiced at sea.

Benefits of Swimming

Decrease stress and depression

First, any physical exercise releases endorphins, the hormones that produce a feeling of well-being.

Also, research has shown that swimming can reverse the damage caused by stress.

Another investigation with 100 American swimmers found that novice and intermediate swimmers felt less tension, hate, confusion or depression than before practicing this sport.

Improves cardiorespiratory function

Swimming improves the body’s resistance. It improves the efficiency of oxygen consumption by up to 10% and increases the heart’s ability to boost blood by up to 18%.

Strengthens the heart and lungs. Due to the respiratory work carried out in the water, the efficiency in oxygenation and blood transfer is increased.

Strengthens the heart and lungs. Due to the respiratory work carried out in the water, the efficiency in oxygenation and blood transfer is increased.

Improve flexibility

Unlike bodybuilding machines that exercise only certain parts of the body, swimming makes a large part of the body work, which helps the joints remain flexible.

To improve flexibility, it is recommended that gentle stretching be done at the end of the exercise.

No impact on the joints

When swimming, the joints do not suffer the impact they suffer with other sports such as tennis or running. In fact, this sport is recommended to treat arthritis for this reason.

You can practice throughout life

Because swimming has no impact, it can be practiced throughout life. In fact, there are usually people with more than 90 years who practice it.

Reduce cholesterol

To stay healthy it is good that you have high levels of good cholesterol (HDL) and low levels of bad cholesterol (LDL) in your body.

Swimming can balance these levels due to the benefits of aerobic exercise, which lowers HDL levels. 

Improve intelligence

An examination conducted in Australian University compared a group of children who practiced swimming with one that did not. 

The results showed that the children who practiced it had more developed language skills, better motor skills, more confidence and greater physical development. 

On the other hand, it is shown that babies who have swum in the first 2 years of life develop a greater perception of the world around them with what they are already learning to be more creative and observant. Water stimulates the child’s ability to play and this will have a very positive impact on future learning.

Improves asthma symptoms

Indoor swimming has the advantage of being able to practice it in a humid environment, which can help reduce asthma symptoms.

In fact, some studies have shown that swimming can improve the general condition in patients with asthma (snoring, mouth breathing, fewer visits to the doctor).

In any case, it is beneficial for everyone, as it increases lung capacity.

Reduce the risk of diabetes

One study showed that the risk of diabetes was reduced by 6% when swimming. With only 30 minutes, three times a week the risk of getting type 2 diabetes is reduced by 10%.

On the other hand, if you already have type 1 diabetes, aerobic exercise may be helpful, as it increases insulin sensitivity.

Increase muscle mass throughout the body

After 8 months of swimming, up to 23% increase in muscle mass can be observed. 

Benefits for better sleep

According to a 2019 US survey, people who exercise, such as swimming, are twice as likely to say they have slept well every night or almost every night. 

They are also less likely to report sleep problems.

Maintain Weight

When swimming you burn about 500-600 calories every hour, depending on the intensity and your physical condition.

Running and elliptical cycling burn something else, although they are very close: swimming burns 11% of calories less than running and 3% less calories than cycling.

More years of life

Researchers at the University of North Carolina found that people who swam had a 50% lower mortality rate than those who ran or did not exercise. The study was conducted with 40547 men aged 20-90 for 32 years.


benefits of swimming

Benefits for babies

  1. Psychomotor development.
  2. Help the baby to relax.
  3. Develop vital survival skills.
  4. Strengthening of the cardiorespiratory system.
  5. Help the baby feel more secure.
  6. Strengthening of the immune system.
  7. Increase in IQ.
  8. It improves and strengthens the emotional and cognitive relationship between baby-mom-dad.
  9. Socialization begins without trauma in a recreational and recreational environment.

It allows you to run better

By increasing the ability to absorb and effectively use oxygen, swimming increases resistance.

In a 2013 study by the Scandinavian Journal of Medicine and Science in Sports, swimmers who followed a controlled breathing technique improved their endurance by 6 percent after only 12 swimming sessions.

In addition, swimming works the buttocks and hamstrings, which is necessary to improve the way you run.

Any more benefits do you know about swimming please let me know in the comment section?


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