Is Swimming Good Cardio?
April is Move More Month— a nationwide effort established by the American Heart Association to encourage people to get more physical activity into their lives. Why? Nearly 47% of American adults have high blood pressure, and in 2022 alone, the U.S. experienced over 941,000 cardiovascular disease-related deaths.
What makes this concerning is that less than half of adults in the US don’t get enough physical activity to meet the recommended guidelines for heart health. The good news is that even small increases in movement can drastically reduce these risks!
And that’s where swimming comes in— it’s one of the most joint-friendly, accessible, and effective forms of cardio for all ages and fitness levels.
This Move More Month, we’re highlighting why cardiologists, fitness experts, and health researchers consistently rank swimming as one of the best exercises for your heart.
How Swimming Strengthens Your Heart
The benefits of swimming for your heart far outweigh any risks. Research consistently shows swimming’s powerful impact on heart health:
Improves heart efficiency: Your heart pumps more blood with each beat
Lowers resting heart rate: A sign of improved cardiovascular fitness
Reduces blood pressure: Studies show swimming can lower systolic pressure by up to 9 mm Hg 1
Enhances oxygen delivery: Your body becomes more efficient at using oxygen
Not only that, but swimming also:
- Lowers blood pressure
- Reduces resting heart rate
- Improves blood circulation
- Improves cholesterol levels
These benefits add up to meaningful reductions in cardiovascular disease risk over time. Even swimming just 2-3 times per week can transform your heart health within a matter of months.
Swimming Benefits Across Lifespan
One of the best things about swimming is that it really does benefit all ages, skill levels, and fitness levels while consistently providing heart benefits.
Children and Adolescents
For young swimmers, the benefits start early! Research reveals that youth athletes who swim regularly show significantly lower cardiovascular risk factors compared to other athletes:
- 51% lower likelihood of obesity
- 56% lower risk of elevated blood pressure
- Higher overall physical activity levels
Adults & Seniors
Swimming becomes even more valuable as we age:
For adults: Regular swimming helps maintain healthy blood pressure, strengthen heart function, and manage weight
For postmenopausal women: A 20-week swimming program was shown to reduce arterial stiffness, lower blood pressure, and increase muscle strength
For seniors: Swimming maintains heart health while being gentle on aging joints and muscles
Beyond Heart Health: Swimming’s Total-Body Benefits
While we’re focusing on cardiovascular benefits for Move More Month, swimming’s advantages extend far beyond heart health:
Mental wellbeing: Swimming reduces anxiety and depression symptoms in 88% of patients in one study
Quality of life: Patients with heart conditions reported significant improvements in both physical and psychological aspects, boosting their quality of life
Muscular strength: Swimming engages muscles throughout your body, building balanced strength
Weight management: The combination of resistance and cardio makes swimming effective for calorie burning
Joint health: Water’s buoyancy reduces impact while allowing full range of motion
Getting Started With Swimming for Heart Health
Ready to dive into better heart health? Here’s how to begin:
For Beginners
If you’re new to swimming, don’t worry— we work with adults of all ages who are learning to swim for the first time. The great news is that the heart health benefits begin as soon as you start swimming! Our Adult Learn-to-Swim program is designed specifically for beginners, with patient instructors who understand adult learning needs.
For Intermediate Swimmers
Already comfortable in the water? Take your heart health to the next level:
- Start with 20-30 minutes of continuous swimming, 2-3 times per week
- Mix up strokes to engage different muscle groups
- Gradually increase duration as your fitness improves
For Advanced Swimmers
For experienced swimmers looking to maximize cardiovascular benefits:
- Incorporate interval training (alternating between high and low intensity)
- Add resistance training with equipment like pull buoys or paddles
- Set distance or time goals to track your progress
- Train with others for motivation and accountability
Consider joining our Adult Masters program for structured workouts
Is Swimming Good Cardio Compared to Other Activities
Absolutely! Swimming might just be the perfect exercise for cardiovascular conditioning.
While all exercise benefits your heart, swimming offers unique advantages:
While all forms of cardio exercise benefit your heart, swimming offers unique advantages, particularly for those with joint issues, older adults, or people seeking a truly full-body workout.
The British Journal of Sports Medicine study mentioned earlier found swimming to be among the top three activities for reducing cardiovascular death risk— compelling evidence of its effectiveness compared to other exercise options.
Heart-Healthy Swimming Tips
To maximize cardiovascular benefits during your swim sessions:
Maintain proper form: An Efficient technique allows longer workouts with better results
Focus on consistent breathing: The breathing patterns in swimming enhance lung capacity
Mix up your workout: Alternate between strokes and intensities
Stay consistent: Regular swimming delivers better results than occasional intense sessions
Listen to your body: Progress gradually to avoid overtraining
Join Our Heart-Healthy Swimming Community
At WeAquatics, we are committed to helping swimmers of all ages and all stages improve their health— and that includes heart health! Whether you’re just starting out or want to enhance your existing skills— we’ve got a program that is designed to meet your needs.
Ready to boost your heart health through swimming? Contact us today to learn more about our Learn-to-Swim and Masters programs — both are for ages 4 through adult. This Move More Month, make swimming your pathway to better cardiovascular health!
