Whether it’s a refreshing ocean dip or a leisurely lap at your local lake or pool, this summer is your chance to rediscover the magic of moving in water. Swimming is a workout that welcomes all ages, health and fitness levels, making it one of the most inclusive – and transformative – ways to stay active.
Gentle on joints, big on benefits
One of swimming’s standout features is its joint-friendly nature. As we age, high-impact workouts like running can strain our knees, hips and ankles. Water, however, cushions every movement, making swimming a top choice for those with arthritis, joint pain or previous injuries. But don’t mistake low-impact for low-effort! It’s a full-body workout that builds lean muscle, boosts endurance and strengthens your cardiovascular system – without the wear and tear.
Bone and muscle boost
Following menopause, women often face challenges like muscle loss and a natural decline in bone density. Resistance training is key to combatting these effects and swimming provides a built-in form of resistance as you move against the water. Every stroke engages your muscles, promoting strength and stability, while simultaneously protecting your bones.
Heart health hero
Swimming is a heart-healthy powerhouse. This aerobic activity improves circulation, lowers blood pressure and strengthens the heart – all while keeping you energised. Just a few regular swim sessions each week can do wonders for your cardiovascular health.

Stress relief and mental clarity
Life feels lighter in the water. The rhythmic nature of swimming not only soothes the body, but it also calms the mind. It’s a meditative escape that reduces anxiety, improves sleep and boosts mental clarity. Think of it as therapy – but no couch is required!
A social splash
Swimming doesn’t have to just be a solo endeavour! Whether you join a water aerobics class, a swim club or simply meet friends for laps, the pool becomes an instant place of connection. Building friendships and staying socially active is essential for emotional wellbeing, and can even add years to your life.
More ways to move in the water
Not a fan of laps? Not a problem! There are plenty of ways to stay active and have fun in the water.

Water aerobics
A playful, yet effective way to improve strength, coordination and balance. Many classes incorporate music, pool noodles and weights to create a dynamic workout suitable for all fitness levels.
Aqua Jogging
Think of this as running, but with zero impact on your joints. Using a buoyancy belt, you can “jog” in deeper water, mimicking the motion of running without the strain. It’s an excellent way to build cardiovascular fitness, improve your endurance and rehabilitate injuries while working your entire body. Bonus: It’s surprisingly calming!
Stand-Up Paddleboarding (SUP)
This combines balance, core strength and tranquility as you glide across calm waters. It’s an excellent way to enjoy the great outdoors while toning your muscles.
How to get started

Ease in: Start with short sessions and begin building up your stamina. Aqua jogging or light strokes are perfect for beginners.
Find a pool nearby: Check out local community pools for lap times or beginner-friendly group classes.
Invest in gear you love: A supportive swimsuit, a comfortable pair of goggles and a fun swim cap will boost confidence and comfort. See our master list of the best affordable swimwear brands to start your swimming journey the right way!
Don’t be afraid to accessorise: Use a kick board to build leg strength and to practice your technique or place a pool buoy between your thighs to focus on arm strength while keeping legs afloat.
Stay consistent: Aim for at least 30 minutes of swimming two to three times a week to see results.