Swimming is one of the most popular sports in Australia. It is also one of the easiest ways to get fit without pounding your joints. You can swim at a gentle pace or push hard. Either way, the water lets you set the level.

Many adults would like to swim more but are not sure where to begin. Some have not been in a pool since school. Others want a change from running or the gym. This guide covers the benefits, the basics of starting and how to stay safe.

Why swimming is good exercise

Better Health Channel describes swimming as a low impact activity with many physical and mental health benefits. It keeps your heart rate up while taking much of the impact off your body. It builds endurance, muscle strength and heart and lung fitness. It can also help you keep a healthy weight.

Nearly all of your muscles are used when you swim. Healthdirect describes it as a full body resistance exercise that works the core. Water pushes back against every stroke, so your muscles work the whole time. A fast swim can become a high intensity workout.

The benefits are not just physical. Swimming causes the body to release endorphins, which can lift mood and ease stress. Royal Life Saving Australia describes the steady rhythm of strokes and breathing as almost meditative. Better Health also lists relaxation, better coordination, balance, posture and flexibility.

Easy on the joints

Water supports your body weight. That takes pressure off weight bearing joints like knees and hips. Healthdirect notes this lowers the risk of joint injury compared with many land sports. It is one reason swimming suits people with stiff muscles or sore joints.

Healthdirect also says floating can ease stiffness and improve mobility for people with arthritis. Hydrotherapy may also be an option. A physiotherapist or exercise physiologist can guide the exercises. They can run one on one or group sessions.

A sport for all ages

Swimming suits all age groups, skill levels and fitness levels. You do not need to be fast or competitive to benefit. Royal Life Saving points out that you control your own pace and intensity. That makes it easy to start slowly and build up.

It is never too late to learn. Many aquatic centres run lessons for adults as well as children. Squads and clubs are another option if you like company. Swimming can be a social activity as much as a fitness one.

Getting started

The gear is simple. You need swimmers and a pair of goggles. Public pools are open to everyone and entry is usually inexpensive. Heated indoor pools mean you can keep swimming through the cooler months.

Start gently and warm up first. Healthdirect says this helps prevent cramps and injuries. A few slow laps or some time walking in the shallow end can work as a warm up. Then build the distance gradually over the following weeks.

Do not overdo it in the first few sessions. Better Health lists this as a key safety tip for beginners. Short sets with rests at the wall are a sensible way to begin. Over time you can lengthen the sets and shorten the rests.

Recovery matters as much as the swim itself. Good sleep helps your body adapt to new exercise. If evening swims leave you buzzing, a calm bedtime routine can help. A simple snack after training is also worth planning, and our piece on gut friendly Inca berries looks at one option.

Choosing your strokes

Recreational swimmers usually use breaststroke, backstroke, sidestroke and freestyle. Competitive swimming uses breaststroke, freestyle, backstroke and butterfly. You do not have to master all of them. Many people start with the stroke they find most comfortable.

Mixing strokes can keep sessions interesting. It also spreads the load across different muscle groups. Lessons can help you learn good technique from the start. Good technique matters for comfort and for avoiding injury.

Looking after your shoulders

Healthdirect uses the term swimmer’s shoulder for any shoulder injury caused by swimming. It is one of the more common problems for regular swimmers. Learning good technique helps reduce the risk. So does warming up and building your distance gradually.

If a shoulder starts to ache, ease back rather than push through. A physiotherapist can check your stroke and suggest changes. Rest and a shorter session are often better than a missed month. Listen to your body as your fitness grows.

Swimming safely

Any time near water carries a risk of drowning. Royal Life Saving advises never swimming alone unless a lifeguard is on duty. Follow the safety signs at pools, beaches and rivers. Drink fluids regularly, as you can still get dehydrated in the water.

Alcohol and swimming do not mix. Healthdirect says you should never swim after drinking alcohol. It also warns against diving into water when you do not know the depth. Shallow water dives can cause spinal injuries, including paralysis.

Ocean swimming brings extra risks. Healthdirect advises swimming at patrolled beaches between the flags. Learn to spot rips and raise your hand if you need help from lifeguards. Wear waterproof sunscreen when swimming outdoors.

Water at home needs the same care. If you have a pool, a garden pond or one of the water features in landscape designs we have covered, keep an eye on young children around it. Royal Life Saving reminds parents that they are responsible for supervising children. Lifeguards are not babysitters.

Checking in with your doctor

See a doctor before starting if you have not exercised for a long time. Royal Life Saving suggests adults over 55 or with a medical condition get a check first. Healthdirect gives similar advice for people over 55. A quick check can give you confidence to get started.

There is also a hygiene rule worth knowing. Healthdirect says people who have had gastro, diarrhoea or vomiting should not swim for at least two weeks after symptoms stop. This protects other pool users. It is a small step that keeps public pools safer for everyone.

Swimming for stress relief

Many adults turn to exercise during busy or stressful periods of life. Swimming gives you time away from screens and phones. The steady rhythm can help clear your head.

Frequently asked questions

Do I need to be a strong swimmer to use the pool for fitness?

No, but you should be able to swim safely. Lessons are available for adults at many aquatic centres. Starting in a shallow lane with a lifeguard on duty is a good idea.

What equipment do I need?

Swimmers and goggles are enough to begin. Public pools usually have low entry costs. Some people add a kickboard later for variety.

Is swimming good for sore joints?

Water supports your weight and takes pressure off weight bearing joints. Healthdirect notes it may help people with arthritis. A physiotherapist can suggest suitable exercises.

How can I avoid shoulder pain?

Learn good technique and warm up before each session. Build your distance gradually rather than all at once. See a health professional if pain continues.

This article is general information only and is not medical advice. Please speak with a doctor or qualified health professional before starting a new exercise program.