Swimming May Be Better for Your Heart Health Than Running—and Easier on Your Joints
Not yet a swimmer? Find out how to get started the easy way
Key Takeaways
- Swimming may improve heart health while putting less stress on your joints than running.
- Water exercise provides a full-body workout that supports strength and cardiovascular fitness.
- Even two to three swim sessions a week may help build a heart-healthy routine.
If your knees ache just thinking about lacing up running shoes, we’ve got great news: New research suggests that swimming may do even more for your heart health than running—and it’s a whole lot easier on your body. For those of us dealing with joint pain or arthritis, that combination is hard to beat.
What research shows about swimming for heart health
A preliminary animal study published in Nature compared how swimming and running affect cardiovascular fitness. Both forms of physical activity improved overall fitness, but swimming led to greater increases in heart size and pumping capacity. Researchers believe water immersion helps push blood back toward the heart, giving the muscle an extra workout that dry-land exercise simply can’t match.
Translation? Exercising in water appears to make your heart stronger, a surprising health benefit of swimming regularly.
Woman's World Answers
Why swimming is easier on your joints
Any activity that gets your heart pumping is good for your cardiovascular health. But swimming offers something special—a full-body workout with almost no stress on the knees, hips or spine. That matters more with every passing decade, when stiff joints and injury risk tend to creep up.
Because water supports your body weight, you can push yourself aerobically without paying for it the next day. Swimming also works muscles from your shoulders down to your calves, helping preserve the lean muscle mass that keeps metabolism humming and delivers powerful cardiovascular benefits.
Regular aerobic exercise supports healthy blood pressure, boosts circulation and helps improve cholesterol levels. Swimming checks every one of those boxes—and it’s one of the most sustainable workouts you can build into your life.
How to get the benefits of swimming for heart health
You don’t have to start swimming like an Olympian to see results. Here’s how to make the most of your time in the pool:
- Aim for consistency. Start with two to three sessions a week, 20 to 30 minutes at a time. Build up your swimming routine gradually as your endurance grows.
- Mix your strokes. Freestyle, backstroke and breaststroke each work slightly different muscle groups. Alternating keeps your workout balanced—and keeps boredom at bay.
- Try intervals. Swim one lap at a brisk pace, then one at an easy pace. Interval training is especially good for cardiovascular conditioning.
- Consider water walking or aqua aerobics. If lap swimming feels intimidating, these gentler options still deliver the blood-flow benefits of being in the water.
- Listen to your body. Rest when you need to, and never push through pain. Swimming should feel refreshing, not punishing.
Making it work for your life
Many local YMCAs, community centers and gyms have indoor pools and offer senior swim times, water aerobics classes and even beginner adult swim lessons. Don’t be shy about asking—these programs exist because so many of us midlife are discovering exactly what this new research now confirms.
The bottom line on swimming for heart health
If you want to protect your heart without punishing your joints, the pool may be the smartest place to start. The new findings add to a growing body of evidence that regular swimming for heart health is one of the most effective—and most enjoyable—forms of exercise you can weave into your routine. So grab a swimsuit, find a lane and let the water do some of the work. Your heart will thank you.
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