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At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- Mayo Clinic; Weight Loss: Exercise for weight loss: Calories burned in 1 hour; December 2009
- Journal of Sports Medicine and Physical Fitness: The Effect of a Water Exercise Program on Bone Density of Postmenopausal Women; Rotstein A, Harush M, et al.; September 2008
- Journal of Sports Medicine and Physical Fitness: The Effect of a Water Exercise Program on Bone Density of Postmenopausal Women; Rotstein A, Harush M, et al.; September 2008
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
How Does Swimming Help the Human Body?

Swimming is the second most popular sports activity in the United States, according to the Census Bureau. Swimming improves your health in a variety of ways, like decreasing your risk for heart disease, helping you lose weight and maintaining strength and flexibility. Engaging in water sports can also improve your physical well-being by enhancing your mental status.
Aerobic Exercise
Swimming is an aerobic exercise, beneficial to cardiovascular health. Just two and a half hours of aerobic exercise, like swimming, reduces your risk for heart disease. Swimming laps helps you lose weight by burning at least 500 calories an hour. Engaging in more vigorous swimming activities, like competitive swimming, will burn more calories each hour. Swimming, like any exercise, helps your cells absorb glucose, lowering your blood sugar.
Muscle Strength
Swimming is a good muscle-building exercise because the water provides resistance that makes the muscles work harder. Doctors frequently recommend swimming to help injured athletes to stay in shape. Swimming keeps their muscles strong and buoyancy prevents further injury.
Swimming also strengthens postural muscles, or the muscle groups in your torso that enable you to stand erect. While swimming strengthens your arms and legs, it also works your abdominal and back muscles. Swim to strengthen your core muscles enough to support your own weight.
Low Impact
Swimming is an excellent exercise for you, especially if you suffer from a chronic disease like arthritis. You are more buoyant in water, allowing you to move stiff joints while bearing less weight. Additionally, buoyancy frees your body to move in different ways than when you are out of the water, exercising important postural muscles.
Other Benefits
Swimming and warm water therapy decrease anxiety and depression while improving the mood of fibromyalgia patients. Swimming in a cool pool is a great way to safely exercise on a hot day, reducing the risk of heat stroke. Family swim sessions instill a life-long passion for exercise and good health in children, as well as giving families an excuse to enjoy time together. Swimming helps develop strength and coordination in children, increasing your child’s chances of continuing healthy exercise patterns for life.
Continued Benefits
Swimming helps the aging human body because you are able to swim well into your senior years, unlike other forms of exercise better suited to young people. Swimming maintains or even improves bone health in post-menopausal women, according to a study by A. Rotstein of the Wingate Institute. Senior citizens respond positively to swimming by improving exercise habits and decreasing activity of daily living disabilities.
References
- Mayo Clinic; Weight Loss: Exercise for weight loss: Calories burned in 1 hour; December 2009
- Journal of Sports Medicine and Physical Fitness: The Effect of a Water Exercise Program on Bone Density of Postmenopausal Women; Rotstein A, Harush M, et al.; September 2008
- National Institute of Diabetes and Digestive and Kidney Diseases. Diabetes, heart disease, and stroke. Updated February 2017.
- Mohr M, Nordsborg NB, Lindenskov A, et al. High-intensity intermittent swimming improves cardiovascular health status for women with mild hypertension. Biomed Res Int. 2014;2014:728289. doi:10.1155/2014/728289
- Wing RR, Lang W, Wadden TA, et al. Look AHEAD Research Group. Benefits of modest weight loss in improving cardiovascular risk factors in overweight and obese individuals with type 2 diabetes. Diabetes Care. 2011 Jul 1;34(7):1481-1486. doi:10.2337/dc10-2415
- Erickson ML, Jenkins NT, McCully KK. Exercise after you eat: Hitting the postprandial glucose target. Front Endocrinol (Lausanne). 2017;8:228. 2017 Sep 19. doi:10.3389/fendo.2017.00228
- Colberg SR, Sigal RJ, Yardley JE, et al. Physical activity/exercise and diabetes: a position statement of the American Diabetes Association. Diabetes Care. 2016;39(11):2065–2079.
- National Institute of Diabetes, Digestive, and Kidney Diseases. What I need to know about physical activity and diabetes. Updated December 2016.
Writer Bio
Lynn Hetzler has been a writer since 2000. She was editor in chief and head writer for the online publication Eye on Cameraware. She owns a computer store offering repair, websites, instruction, and more. Hetzler is a certified medical assistant with experience in oncology, laboratory testing and protocol writing.