When it comes to choosing an exercise that offers a myriad of benefits while being gentle on the body, swimming frequently tops the list. Many fitness enthusiasts, physiotherapists, and health experts often dub swimming as the “almost-perfect” exercise, and here’s why.

1. Full-Body Workout

Swimming engages nearly every muscle in your body. From your core to your legs, arms, and even neck, you’re giving every part a thorough workout. As you glide through the water, your arms are propelling you forward, your legs are kicking, and your torso is rotating—this helps in toning muscles and building strength uniformly (1).

2. Joint-Friendly

Unlike high-impact exercises such as running, which can put strain on your joints, swimming is incredibly joint-friendly. This makes it a fantastic choice for individuals with arthritis or those recovering from an injury (2, 3).

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3. Cardio and Strength Training in One

The resistance of water can be 44 times greater than that of air, meaning every stroke and kick you make underwater is a resistance exercise. This helps in building muscle strength. Additionally, the aerobic nature of swimming improves cardiovascular health (4).

4. Calorie Burner

Depending on your intensity, swimming can burn as many calories as running or cycling. An hour of vigorous swimming can burn up to 700 calories.

5. Mental Health Benefits

The rhythmic nature of swimming, combined with the feeling of buoyancy, can have a meditative effect. Many swimmers report feeling reduced stress and increased feelings of well-being after their swim sessions (5).

6. Cognitive Boost

Engaging in swimming has been shown to enhance cognitive functions (6). Such cognitive benefits, coupled with the rhythmic and meditative nature of swimming, not only promote physical health but also sharpen the mind, making swimming a holistic exercise for both body and brain.

7. Flexibility Boost

The range of motion involved in swimming—especially in strokes like the breaststroke or freestyle—can enhance flexibility in the shoulders, legs, and torso.

Incorporating Supplements for Swimmers

Swimming, like any other sport, can benefit from proper nutritional support. While a balanced diet is paramount, certain supplements can help swimmers enhance their performance, recovery, and overall health.

  1. Omega-3 Fatty Acids: These essential fats, often found in fish oil supplements, support joint health—a boon for those doing butterfly strokes or clocking in several laps daily.
  2. Glucosamine and Chondroitin: These are often used to support joint health and can be beneficial for swimmers to maintain healthy cartilage and joints.
  3. Coenzyme Q10 (CoQ10): This antioxidant is vital for energy production and can be particularly beneficial for endurance swimmers to help improve energy and performance.
  4. Creatine: Helps swimmers by providing quick energy for short sprints, enhancing power and performance in the water.
  5. Nitric Oxide: Boosts blood flow and oxygen delivery to muscles during swimming, aiding endurance and reducing fatigue.

Nitric Oxide Vs. Creatine: Which Is Right For You?


Swimming offers an impressive array of health benefits, both mental and physical, making it an “almost-perfect” exercise for many. By combining this holistic workout with a thoughtful nutritional approach—including strategic supplementation—you can ensure that you’re getting the most out of every splash. Dive in and embrace the myriad benefits that swimming has to offer!


Andrew Lennon is a naturopathic physician based in Windsor, California. He frequently recommends Research Verified products to his friends and clients and was delighted to be asked to write for the blog. His primary hobbies include golf, paddleboarding, and sampling the locally grown wine, but the fact of the matter is that his favorite pastime is anything that can be done with his wife, children, and their pet dog, Angelica.

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