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Writer's pictureMillie Thompson
Jun 16, 20214 min read

Dive Into Fitness: Why Swimming is the Ultimate Low-Impact Cardio Alternative

Hey babes! 💦


Let’s talk about a form of cardio that’s gentle on your joints but packs a punch when it comes to burning calories and building endurance—swimming! Whether you're recovering from an injury, looking to mix up your workout routine, or just trying to find a way to beat the gym boredom, swimming is an excellent option. Let’s dive deep (pun totally intended) into why this low-impact exercise deserves a spot in your fitness regimen and back it up with some solid research.


Why Choose Swimming Over High-Impact Cardio?

Running and HIIT are amazing for cardio and endurance, but they can be pretty rough on the body, especially if you're doing them regularly. Enter swimming: a full-body workout that's easy on the joints but still incredibly effective. Here's why swimming is a game-changer:

  1. Low-Impact, High Reward

    Swimming is low-impact, which means it’s easy on the joints. The buoyancy of water reduces the stress on your body by supporting your weight, which makes it an ideal workout for those recovering from injuries or those who have joint issues. A study published in the Journal of Aging Research found that swimming can be particularly beneficial for older adults, as it provides a safe and effective cardiovascular workout without the risk of joint damage .

  2. Full-Body Workout

    Unlike running, which primarily targets the lower body, swimming engages muscles throughout your entire body. Every stroke works your arms, legs, core, and back. The resistance of the water adds an extra challenge, enhancing muscle tone and strength. Research in the International Journal of Aquatic Research and Education confirms that swimming significantly improves muscular strength and endurance, particularly in the upper body and core .

  3. Improves Cardiovascular Health

    Swimming is a great way to keep your heart rate up and your blood pumping without the jarring impact of hitting the pavement. The American Heart Association recognizes swimming as a beneficial exercise for improving cardiovascular health. A study in the Journal of Sports Sciences found that regular swimming can help lower blood pressure, improve circulation, and reduce the risk of heart disease .

  4. Burns Calories

    You might think you’re just gliding through the water, but swimming is a serious calorie-burner! Depending on the intensity and stroke style, swimming can burn as many, if not more, calories than running. The Harvard Medical School reports that swimming can burn between 400-700 calories per hour, depending on your weight and the intensity of the swim .

  5. Enhances Flexibility and Range of Motion

    The range of motion required in swimming, especially with strokes like the butterfly and breaststroke, helps to improve flexibility. The stretching and reaching involved in swimming promote joint mobility, which is crucial for overall flexibility and can reduce the risk of injuries. This is supported by a study from the Journal of Sports Medicine and Physical Fitness, which highlights swimming’s positive impact on flexibility and joint health .


The Psychological Benefits: A Stroke of Calm

Let’s not forget the mental health benefits! There’s something almost meditative about being in the water, hearing nothing but the splash of your strokes. Swimming has been shown to reduce stress and anxiety, promoting a sense of well-being. A study in the International Journal of Stress Management found that swimming can lower stress hormones and increase endorphins, which can improve mood and overall mental health .


How to Incorporate Swimming into Your Routine

  1. Start Slow: If you’re new to swimming, start with short sessions and gradually increase the duration and intensity. Aim for 20-30 minutes of continuous swimming, incorporating different strokes to keep it interesting.

  2. Mix It Up: Use a combination of strokes—freestyle, breaststroke, backstroke, and even butterfly if you’re feeling adventurous! Each stroke targets different muscle groups, ensuring a balanced workout.

  3. Intervals and Sprints: To increase intensity, incorporate interval training. Swim at a fast pace for one lap, then slow down for a lap to recover. This keeps your heart rate up and maximizes calorie burn.

  4. Use Equipment: Incorporate tools like kickboards, pull buoys, and fins to focus on specific muscle groups and add variety to your swim sessions.


Millie’s Swimming Tips

  • Warm-Up: Always start with a gentle warm-up swim to get your muscles ready and prevent cramps.

  • Cool Down: Don’t skip the cool-down! A few slow laps can help bring your heart rate down gradually.

  • Hydrate: Just because you’re in the water doesn’t mean you’re not sweating. Keep hydrated to avoid fatigue.

  • Listen to Your Body: If you feel pain or discomfort, it’s okay to take a break. Water may reduce the impact, but it doesn’t eliminate strain altogether.


Final Thoughts

Swimming is a versatile, full-body workout that not only builds cardiovascular endurance but also tones muscles and improves flexibility—all without the wear and tear of high-impact exercises. Whether you’re an elite athlete looking to mix things up or someone recovering from an injury, swimming offers an effective, low-impact way to stay fit.


So, grab your goggles and hit the pool—you’re just a few laps away from a healthier, happier you!


Millie x


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