The sport that keeps you strong, agile, and with good posture, at any age!

 

Did you know that while running puts stress on your joints, swimming makes you feel 90% lighter and works almost every muscle in your body?

It turns out that boosting body mass through water activates numerous systems throughout the body, making the low-impact, high-result nature of this sport unsurpassed.

 

How can swimming balance the load in your routine?

Almost everyone in our current society is subjected to a sedentary lifestyle, starting with jobs that require hours and hours at a desk, meeting deadlines and other stressful situations, which often make us forget about the physical health of our bodies, weakening us and before we know it, we find ourselves with stiff joints, a hunched back, and difficulty breathing when climbing stairs, alluding to premature aging.

Swimming isn't just an exercise; it can be a lifelong tool that keeps your body strong, your mind agile, and your posture upright.

Nobody wants to lose strength, mobility and independence.  We fear not being able to walk without assistance, bend down easily, or stand upright with good posture.

Swimming directly addresses these fears, as it develops balance, endurance, and muscular endurance with minimal stress on the joints.

Swimming helps maintain independence for longer, as it keeps muscles active, circulation strong, and mobility intact—key factors for self-sufficiency.

Poor posture and slouching can visually age people beyond their years. Swimming strengthens the stabilizing muscles that naturally align the body, restoring confidence and fluidity.

To propel yourself forward, swimming requires the use of many muscle groups, including your core muscles, hip flexors, neck muscles, arm, hand, and shoulder muscles, chest and back muscles, as well as your glutes, legs, and feet.  What I personally find captivating is that these muscles are worked from a horizontal position, forcing the body to use a different angle to produce the force of movement and muscle activation.

An article in National Geographic magazine points out that, on a metabolic level, the repetitive movements of swimming can burn a large number of calories. A public health analysis revealed that a 70 kg person burns 281 calories per hour treading water or swimming at a moderate pace, but can burn up to 704 calories per hour swimming at a vigorous pace. The butterfly stroke burns up to 774 calories per hour.

Other studies confirm that swimming also increases range of motion, reduces joint pain, increases flexibility, improves posture, and slows the aging process. It has been shown to help people with multiple sclerosis and arthritis, and is good for blood glucose control.

Swimming not only works on the muscles and bones, these studies also indicate that activities that combine physical movement, oxygen flow, and rhythmic breathing (such as swimming) stimulate brain regions related to memory and learning.  The act of coordinating movements and breathing, as occurs when swimming, is essentially a "cognitive exercise" as much as a physical one.

 

Your mental health and the healing power of swimming

What I like about swimming is that just being immersed in the water creates an instant calming effect. study This year's (2025) study shows that it reduces cortisol and provides a restorative, rather than exhausting, form of exercise. 

The experiment was conducted with university students, but the results are compelling and I believe they apply to all ages. It promotes emotional regulation, strengthens social bonds, and improves strategies for coping with academic stress.

Perhaps it's because everyday life is noisy, overstimulated, and filled with screens that swimming provides a different kind of sensory stimulation: sounds are muted, your body feels light, your muscles gently resist the force of the water, and you focus on maintaining the rhythm of your breathing and body movement, providing a meditative-like relief.

Swimming releases endorphins, but it's also good for the body: buoyancy reduces pain, making it accessible even for those who struggle with energy or mood issues. This is because, according to research , the rhythm of the strokes induces a state of "flow" linked to improved mood.

Beyond exercise, many people join swimming groups or water aerobics classes. The pool becomes a social hub that alleviates isolation and creates routine bonds.

Then, getting out of the water is like rebooting your entire body and mind, providing clarity and renewal—what we would call literal immersion therapy.

  

The unique benefits of swimming for your body's overall health

Swimming combines the physical benefits of strength training, the psychological relief of meditation, and the psychosocial connection of group activity.

Unlike other forms of exercise, swimming protects your joints while working your muscles; it simultaneously stimulates both your body and brain; it calms your nervous system and promotes concentration. 

Swimming is more than just a form of exercise. In a world where aging, in the way our sedentary society is imposing on us, leads us to become overweight, overworked, overstimulated, stressed, and burdened by mental health challenges, water offers something rare: a place where the body feels light, the mind is calm, and energy is renewed rather than depleted. Few activities offer such a complete combination of strength, calm, and connection.

For those who worry about being "too old" to start or "not strong enough," swimming is tailored to your level. The water supports you, reduces stress on fragile joints, and allows you to progress at your own pace. Whether it's gentle laps, aquatherapy, or a water aerobics session, every time you get in the pool you are taking care of your body and mind.

If you're feeling overwhelmed by stress, frustration with your body, or fear of what aging may bring, water is waiting. Swimming won't erase all your problems, but it can give you back something much more powerful: the feeling that you're moving forward, that you're truly strong, and that you're alive.

Water not only sustains life, but also your quality of life.