Why swimming is the perfect all round exercise for people of all ages

Ask the question, ‘which is the best all round exercise?’ and the most popular response will invariably be swimming – with good reason. For an activity that gives your body an all-over workout, teaches essential life skills, can be embraced as an intense sport or enjoyed simply for fun, and welcomes people of all ages and abilities, swimming takes some beating.

Before we examine the physical benefits, let’s discuss the entry point requirements of starting swimming first. Other than a desire to get involved, there are none. Swimming ability is no obstacle, for everyone needs to learn the basics to start with, and beginner classes are readily available in leisure centres up and down the country. Start-up costs are minimal. In terms of equipment, just a simple swimming costume, available from online stores such as Newitts, (click here for details of the full range) is needed, along with optional accessories such as goggles and floating aids (although if you enrol in lessons, these will usually be provided).

If you’re thinking of taking up swimming, you can do so at any age. It’s never too late to learn to swim. Ada Gibson was 75 years old when she took up the activity, conquering a fear of water and enjoying a new lease of life as a result. Hers is just one of many inspiring stories of people who have discovered swimming, and developed a passion for it. You can read more about it on NHS Choices website.

Swimming has several health benefits. It’s perfect for the elder participant, for example. Enjoyed regularly, it can reduce the risk of chronic illnesses such as heart disease and type 2 diabetes, and it is ideal for arthritis sufferers as it increases flexibility and mobility with low impact on the body. The joints are protected from stress and strain; because of this, swimming is also perfect for anyone recovering from an injury. The water’s buoyancy supports the body’s weight.

At the other end of the age spectrum, swimming is a fantastic exercise for children. It’s great fun, sociable and, of course, teaches valuable life skills – life-saving skills, in fact. Schools provide swimming lessons as part of the curriculum but, if you’re a parent, it’s worth considering additional sessions for your child or children. If not on a formal, tutored, basis, then at least try to get along to a local pool at the weekend purely for fun and to build on confidence in the water. Above all else, swimming makes for perfect family time – children, parents, and grandparents can all enjoy it together.

As an aerobic exercise, swimming is highly effective. Even walking in the water has significant benefits. With water providing 12 times the resistance of air, as you walk or push against the water to move forward, you’re strengthening and building muscle without necessarily feeling it.

If you’re a competent swimmer, exercising regularly and using the full range of strokes, you’ll build muscle and burn fat. The movement of performing freestyle, breaststroke, backstroke and butterfly provides a total body workout. It’s calculated that 30 minutes of swimming can burn anywhere from around 220 calories – at a recreational level – and up to 550 calories at vigorous pace.

So, whether you’re a total beginner, eight months old or 80 years young, weekend leisure splasher or semi-serious competitor in training, swimming is exercise suitable for all.