Swimming for adults: health benefits and how to start from scratch

Swimming is a form of aerobic activity that's gentle on the joints and lets you train longer without pain — which is especially helpful for arthritis and chronic conditions.^[1]

Water eases the load on your joints and helps reduce anxiety and lift your mood — swimming in warm water is recommended for fibromyalgia and other conditions.^[1]

"Water-based activity benefits both physical and mental health, including improving the condition of people with chronic illnesses such as diabetes, heart disease and arthritis."

Regular aerobic activity, including swimming, helps improve sleep, lower blood pressure, and reduce the risk of cardiovascular disease, type 2 diabetes and certain kinds of cancer.^[2]

Swimming provides moderate to vigorous exertion, which meets the WHO's global guidelines: at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week.^[3]

Swimming is safe for most people, but if you have chronic conditions or heart or musculoskeletal problems, be sure to consult a doctor before you start.^{[1] [2]}