In recent years, endurance sports like running, trail running, and cycling have exploded in popularity. Thousands of new athletes are discovering these disciplines every year. Swimming is part of this trend too — though growing more slowly — despite being one of the most complete and beneficial, both physically and mentally. (more details here).
Swimming: One of the Best Sports Out There
Physically, swimming helps tone muscles, build strength, reduce inflammation, and improve both heart and lung capacity.
Mentally, it provides calm, relaxation, and an overall sense of well-being through the release of endorphins and other “feel-good” hormones.
The Benefits of Swimming
1
Develops Cardiovascular Endurance
Numerous studies show that swimming strengthens cardiovascular functions and improves circulation. It can also help lower resting blood pressure, making it particularly beneficial for people with hypertension.
2
Improves Breathing Capacity
During exercise, the pressure of the water combined with an increased heart rate forces the lungs to work harder than they do at rest — breathing, especially inhaling, becomes more demanding.
Over time, this helps develop stronger lungs and greater respiratory efficiency.
3
Builds Strength and Tones Muscles
Swimming means moving through resistance — every stroke pushes against the density of the water. That resistance tones and strengthens your muscles over time.
What makes swimming unique is that it engages almost every muscle in the body: neck, shoulders, arms, chest, back, hips, legs, and even feet. Every muscle group contributes to propulsion, balance, and body alignment in the water.
4
Reduces Inflammation and Injury Risk
Unlike running or high-impact sports such as basketball or soccer, swimming is gentle on the joints. The water supports your body weight, which minimizes strain and reduces injury risk — especially joint-related ones.
Several studies also suggest that swimming helps improve posture, joint mobility, and overall flexibility.
5
Boosts Mental Health
Swimming triggers the release of serotonine and dopamine. Two key hormones that enhance mood, motivation, and happiness. Being immersed in water also has a naturally calming effect, helping to reduce stress and anxiety while improving sleep quality.
In short, swimming is one of the few sports that simultaneously strengthens your body and refreshes your mind.
Swimming Is for Everyone
While some older adults avoid high-impact activities like running, swimming is suitable — and even recommended — for all ages. The buoyancy of water reduces pressure on joints and lowers the risk of injuries such as fractures.
Swimming also transcends physical limitations. Many people with mobility challenges who cannot run or walk comfortably can still swim and enjoy the same benefits.
Get in the Water
Of course, you don’t become an expert overnight. As with any sport, progress comes with consistent practice. During your training, incorporate drills— even elite swimmers repeat them constantly to refine their technique.
On the OpenSwim app, you’ll find more than 50 different drills, some accompanied by Youtube videos, that break down each movement step by step. Most OpenSwim workouts include drills to help swimmers develop their technique and efficiency.
The benefits of swimming are countless. It’s one of the rare sports that helps you build strength, improve endurance, and maintain lifelong health — no matter your age or fitness level.
So… is swimming the best sport out there? We certainly think so.
