The Health Benefits of Swimming

Swimming is one of those rare activities that suits just about everyone. You can go hard and get your heart thumping, or you can take it easy and still come out feeling looser, lighter, and calmer. In a country like New Zealand—where beaches, rivers, lakes, and backyard pools are part of life—it’s no surprise swimming is a go-to for both exercise and rehabilitation.

Here’s a practical look at what swimming does for your body and mind, how it helps with recovery, and how to get started safely—whether you’re training for something, managing aches and pains, or just trying to move more.

Why swimming is such a good all-round workout

Swimming is often called a “full-body exercise” and it genuinely is. Most strokes use your:

• shoulders, back, and arms
  
• core (a lot more than people realise)
  
• glutes and legs
  
• cardiovascular system (heart and lungs)
  

Because you’re moving against water resistance, you’re building strength and endurance at the same time—without needing dumbbells or machines.

1) It’s low-impact but still high return

Water supports your body weight, which reduces the pounding you’d get from running or many gym workouts. That means swimming can be kinder on:

• knees and hips
  
• ankles and feet
  
• lower back
  
• joints that get grumpy with impact
  

You can still work hard—especially with intervals—but with less wear and tear.

2) It improves cardiovascular fitness

Even steady swimming lifts your heart rate and trains your lungs. Over time, many people notice:

• better stamina
  
• improved breathing control
  
• easier recovery after exertion
  
• more “everyday fitness” (stairs don’t feel like Everest)
  

3) It builds muscular endurance and posture strength

Modern life is a lot of sitting, driving, and screens. Swimming (especially with good technique) helps counter that by strengthening:

• upper back and shoulder stabilisers
  
• core muscles that support posture
  
• hips and glutes
  

A lot of people find they feel “more upright” and less tight through the shoulders after a few weeks of regular swims.

4) It supports healthy body composition

Swimming burns energy, builds muscle endurance, and can be a sustainable habit because it feels good on the body. It’s not a magic wand, but it can absolutely be part of a healthy routine—especially when paired with decent sleep and consistent eating habits.

Mental health benefits: it’s not just physical

You’ll hear plenty of Kiwis say a swim “sorts their head out”, and there’s something to that. Swimming often helps with:

1) Stress reduction and calmer moods

The combination of rhythmic breathing, repetitive movement, and being in water can be genuinely soothing—more like active meditation than a workout.

2) Better sleep

Regular exercise supports sleep, and swimming is no exception. Because it’s low-impact, it can be a great evening option for people who find gym workouts too stimulating late in the day.

3) Confidence and capability

There’s something powerful about seeing progress—doing an extra length, swimming longer without stopping, or simply feeling less stiff and sore. It builds a quiet kind of confidence.

Swimming for rehabilitation and recovery

Swimming and water-based exercise are common tools in rehab because water changes the game:

• it supports you
  
• reduces load on joints
  
• allows movement with less pain
  
• adds gentle resistance in every direction
  

That’s why pools are often used for recovery work after injuries or surgeries (with professional guidance).

1) Joint pain and arthritis

Because swimming reduces impact, it can be a comfortable way to stay active if you’re managing arthritis or persistent joint pain. Many people find they can move more freely in water than on land.

2) Back pain and mobility issues

For some people, gentle swimming or water walking helps loosen tight muscles and improve movement. The key is choosing the right intensity and stroke—sometimes slow and steady is the win.

3) Post-injury conditioning

When you’re coming back from injury, it’s easy to lose fitness quickly. Swimming can help you rebuild cardio capacity while avoiding the high-impact loads that might flare things up.

4) Stroke rehab and neurological conditions (with professional advice)

Water-based movement can support balance, coordination, and strength work in a controlled environment. This is very individual—always follow medical or physio guidance here.

Important note: Rehab is not “one size fits all.” The right approach depends on your condition, your pain levels, and your treatment plan. If you’re recovering from injury or surgery, get the green light from your GP/physio first.

Swimming vs walking in the pool (and why both are great)

You don’t have to be doing freestyle laps to get benefits. For many people, especially during rehab, aqua jogging or walking in water is a perfect starting point:

• easier technique
  
• stable and controlled
  
• still boosts fitness
  
• gentle on joints
  

It counts. And it’s often the difference between doing something consistently and giving up.

Practical tips to get the benefits (without overdoing it)

Start small and build gradually

If you’re new or returning after a break:

• begin with 10–20 minutes
  
• take breaks as needed
  
• aim for consistency over intensity
  

Choose a stroke that suits your body

If your shoulders don’t love freestyle, try:

• backstroke (often kinder on the front of the shoulders)
  
• breaststroke (great for some, but can annoy knees/hips for others)
  
• kicking with a board (if it doesn’t aggravate your lower back)
  

Use intervals if you get bored

A simple structure:

• 2 easy lengths
  
• 1 moderate length
  
• 1 easy length
  Repeat a few times.
  

Warm up and cool down

It sounds basic, but it matters—especially for rehab:

• 3–5 minutes easy movement to start
  
• finish with a few gentle lengths and relaxed breathing
  

Making swimming easier to stick with at home

If you’ve got a pool at home, the biggest benefit is convenience. The easier it is to start, the more likely you’ll do it. A few things that help:

• keeping your pool comfortable (temperature matters)
  
• having a routine (same days each week)
  
• using tools that make swimming practical in smaller pools (like a counter-current system, if that’s your setup)