Is Swimming an Aerobic Exercise? 10 Facts You Should Know
Yes. Steady swimming is a classic aerobic exercise. These ten facts explain what that means, how hard you need to swim and how much counts.
1. Aerobic means "with oxygen"
Aerobic exercise is sustained activity where your muscles rely mainly on oxygen to produce energy. Your heart rate and breathing rise and stay up for several minutes. Swimming lengths at a steady pace fits this description exactly.
2. Swimming can be aerobic or anaerobic
Short, all-out sprints, such as racing one length as fast as possible, rely more on anaerobic energy, which works without enough oxygen and can only last a short time. Most recreational and fitness swimming is aerobic. Many training sessions mix both.
3. It counts towards the WHO recommendation
The World Health Organization recommends that adults do 150 to 300 minutes of moderate aerobic activity a week, or 75 to 150 minutes of vigorous activity, plus muscle-strengthening activities on two or more days. Swimming can cover the aerobic part on its own.
4. It can be moderate or vigorous
The US Centers for Disease Control and Prevention (CDC) gives recreational swimming and water aerobics as examples of moderate activity, and has listed swimming laps among vigorous activities. In practice it depends on how hard you swim: a gentle, social swim is moderate or lighter; continuous, brisk laps are often vigorous.
5. The talk test tells you how hard you are working
If you can talk but not sing, you are working at a moderate intensity. If you can only say a few words before pausing for breath, that is vigorous. In the pool, check at the wall between lengths.
6. It works the whole body
Unlike running or cycling, which rely mostly on the legs, swimming uses the arms, shoulders, back, core and legs together. That spreads the work around and means more muscles are trained aerobically.
7. It is low impact
The water supports your weight, so there is little pounding on the joints. That makes swimming a practical aerobic exercise for people with joint pain, a larger body, or who are returning from some injuries. Check with a doctor or physiotherapist if you are recovering from an injury.
8. Technique decides how long you can keep going
For beginners, breathing technique limits aerobic swimming more than fitness does. If you hold your breath or lift your head, you tire within a length or two. As breathing becomes relaxed, you can swim long enough for a real aerobic workout. See our swimming tips for beginners.
9. You can build it up gradually
You do not need to swim non-stop to benefit. Swimming lengths with short rests at the wall still keeps your heart rate up. Over weeks, you can lengthen the swims and shorten the rests. Our swim workouts for beginners show how.
10. Combine it with strength work
Swimming builds some muscular endurance, but WHO also recommends muscle-strengthening activities at least twice a week. Many swimmers add simple bodyweight or gym exercises on other days.
Swimming compared with running and cycling
All three are excellent aerobic exercises. Running is easy to fit in and bears weight, which supports bone health but stresses the joints. Cycling is easy on the joints and great for long, steady sessions. Swimming is the only one that trains the whole body in a supported, low-impact way, and it teaches a life-saving skill. Many people mix them.
Getting started
If you want to use swimming for fitness but cannot yet swim comfortably for several minutes, a few lessons on breathing and technique will make the biggest difference. See our adult swimming course, and read when swimming is cardio, and when it is not.
More in health and wellbeing
- When is swimming cardio?What makes a swim a real cardio workout, with sample sessions
- Swimming and asthmaWhat research says and how to swim safely with asthma
- Does swimming help you lose weight?An honest answer, and how to get the most from your swims
- 10 swimming workouts for weight lossSteady swims, intervals and kick sets for a weekly plan
Sources
- World Health Organization, Physical activity fact sheet. Adults: 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous aerobic activity a week, plus muscle-strengthening activities on 2 or more days.
- CDC, Measuring physical activity intensity. The talk test; recreational swimming and water aerobics as moderate activity; swimming laps listed among vigorous activities.
Want to use swimming for fitness?
Tell us how you swim now and your fitness goals. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.