Benefits of Swimming For the Over 40 Crowd

benefits of swimming for the over 40s older adults

Are you feeling the effects of ageing as you hit the age of 40? You might be noticing changes in your body, such as joint pain, a tad softer belly, and decreased stamina. But don’t fret; there’s a fun and effective solution to this problem that’s easy on your body and beneficial for both your physical and mental health.

Swimming is an excellent exercise for people over 40 as it provides a low-impact workout that’s gentle on your joints while still giving you an intense cardio workout. Whether you prefer swimming laps at a local pool or paddling about in rivers, lakes, or the ocean, swimming can help turn back the clock in many ways.

One of the best things about swimming is that it can be done all year round, regardless of the weather. So, why not dive in and swim your way to a healthier and younger you?

Swimming for Weight Loss After 40

If you’re over 40, swimming is one of the best exercises you can do for your health and fitness. Not only is it easy on the joints, it provides an array of benefits that will have you feeling younger in no time.

Swimming for weight loss

Swimming burns calories and builds lean muscle, helping shed excess pounds and keep weight off as you age. A person weighing 75kg can burn around 500 calories swimming for an hour. Since swimming works your entire body, it helps strengthen and tone your core, arms, glutes and legs.

Consistent swimming leads to gradual weight loss and a metabolism boost.

Help with your diet

I can attest to this personally. While it’s very easy to succumb to snacks and sugary foods while, for example, watching Netflix, my willpower to avoid bad foods rises after each swimming session. This, along with the exercise itself, has helped me shed a few pounds I’ve accumulated in the last 3-5 years of a sedimentary lifestyle.

Swimming also prevents muscle loss that naturally occurs as you get older. The water provides resistance without stressing your joints. This low-impact exercise allows you to push yourself without risk of injury. Swimming helps combat sarcopenia or age-related muscle loss.

Prevent Age-Related Muscle Loss With Swimming

Swimming is one of the best ways for people over 40 to stay fit. Not only does it provide an effective cardio workout, but it also helps prevent age-related muscle loss and is easy on the joints.

Prevent muscle loss

As we get older, we naturally lose muscle mass. Swimming helps combat this by providing resistance without putting stress on your joints.

The water supports your body, taking pressure off your bones and muscles. This means you can do exercises that may be difficult on land, allowing you to build strength. Swimming also improves flexibility and range of motion.

Better than running

While running is high-impact and can be hard on ageing joints, swimming is a low-impact exercise. This means less stress on areas like your knees, hips and back. Swimming provides an aerobic workout that increases your heart rate and burns calories without the pounding effect. For those with conditions like arthritis, swimming can be a great way to stay active and mobile.

For those over 40, joint health is a top priority. The buoyancy of water supports your body weight, reducing stress on joints, tendons and ligaments. This means swimming can provide an aerobic workout with a low risk of injury. While running can lead to impact injuries like stress fractures, swimming lets you get your heart rate up without the pounding.

Swimming also provides resistance in all directions, which helps strengthen muscles and build bone density. This full-body resistance helps prevent the muscle loss that often comes with ageing. Swimming engages your core, back, chest, shoulders, and legs. It’s a workout that strengthens and tones your entire body.

I have been a passionate runner for years but had to stop due to a series of nagging injuries, especially those affecting my knees and Achilles tendons. However, I have found swimming as a refreshing alternative as I don’t feel achy the next day even after going hard in the pool the evening before.

Available year-round

Swimming doesn’t require worrying about weather conditions. Pools provide a climate-controlled environment ideal for exercise any time of year, making it easy to stick to a regular routine without seasonal interruptions. For some, especially in colder climates, swimming can also help combat seasonal affective disorder and improve mood during winter.

Whether you swim laps, take an aqua aerobics class or just float around, swimming provides mental and physical benefits for both men and women over 40. A few times a week of swimming can make a big difference in how you feel, move and live as you age. The pool awaits! Get in and make a splash.

Swimming: The Joint-Friendly Exercise

Swimming is one of the best exercises for people over 40. It’s easy on the joints while providing an effective full-body workout. Unlike high-impact activities like running, swimming won’t lead to injuries or aggravate existing joint issues.

Low impact

The buoyancy of the water supports your body weight, reducing stress on your joints, muscles, and bones. This makes swimming ideal if you have conditions like arthritis, back pain, or injuries. Swimming can also improve flexibility and range of motion without causing pain.

Total body toning

Swimming works all your major muscle groups, including core, shoulders, arms, legs, chest and back. It provides resistance in all directions, helping you build strength and balance. Over time, swimming can tone your entire body. The results will be subtle at first but will definitely compound quite quickly.

Improved posture

Improved posture has been a significant benefit for me personally. Although I’m not yet swimming enough to look like a professional swimmer, I’ve noticed that swimming has helped strengthen my core, which has had a tremendous impact on my posture.

As a result, I’ve experienced significantly less back pain related to my sedentary lifestyle. This alone makes it worth it!

Improved cardiovascular health

Swimming improves stamina and strengthens the heart. It challenges the heart and lungs, increasing endurance over time. Swimming is an aerobic exercise that helps lower high blood pressure and cholesterol levels, which lowers the risk of heart disease, stroke, and other health issues.

Swimming All Year Round for Better Mental Health

Staying active during winter can be challenging, especially as you get older. The cold, dark days often sap your motivation and energy levels. However, swimming is the perfect exercise for combating the winter blues and boosting your mood. Swimming can help reduce stress, anxiety and symptoms of seasonal affective disorder.

The repetitive motion has a calming, meditative effect. Swimming regularly may help boost self-confidence and self-esteem.

Natural light

Swimming at an indoor pool exposes you to natural light, which helps regulate your circadian rhythm and vitamin D levels. Studies show that spending time in well-lit spaces during winter can improve symptoms of seasonal affective disorder, such as low mood, irritability, and fatigue.

Release endorphins

Swimming provides an endorphin boost from aerobic exercise. Endorphins act as natural painkillers and mood elevators in your body. Even just 30 minutes of swimming can lead to a noticeable uplift in your mood and ease anxiety or stress. In my experience, the effects last for another day or two after doing laps in the pool.

Social interaction

Swimming at a community pool provides opportunities for social interaction, which is vital for well-being during winter. Strike up a conversation with other regular swimmers or join a local swim club to stay socially connected. Social interaction and support from others can help motivate you to get to the pool, even on the darkest days.


The rhythmic and repetitive nature of swimming lengths or doing laps provides an opportunity for mindfulness. Focusing on your breathing and the feeling of moving through the water can induce a meditative state. Mindfulness practises are proven to reduce symptoms of depression and improve emotional resilience.

Better sleep

Swimming provides aerobic exercise that raises your body temperature and releases endorphins, both of which facilitate sleep. The increased exposure to natural light during winter and earlier in the day also helps reset your circadian rhythm, so you feel sleepy earlier in the evening. Aim for a morning or midday swim a few times a week, and you’ll likely notice improvements in both your sleep quality and mood.

Swimming is truly the perfect activity for your mind and body during winter. Make an effort to get to your local pool this season—your mood and motivation will thank you.

Stepping outside the comfort zone

It is difficult to prove scientifically, but I believe that stepping outside of our comfort zone and constantly learning something new is essential for keeping our minds young. Swimming, for example, has many intricate details to work on. This will provide a sense of novelty and excitement to your mind while you also reap the benefits of exercising in the pool.


So now you know—swimming is one of the best ways for people over 40 to stay in shape, both physically and mentally. Not only will it help you lose excess pounds and keep your muscles toned as you age, but it’s also easy on the joints and available all year round.

Whether you swim recreationally or train for competitions, swimming provides physical and mental rewards for people over 40. Make swimming a part of your regular routine and reap the benefits of better health, mobility, weight, and mood.

Swimming can help combat seasonal affective disorder and boost mood, which is especially important for men and women in middle age.

The benefits of swimming for the over-40 crowd are huge. Why not give it a go? You’ve got nothing to lose and a healthier, happier you to gain.

Take the plunge – you won’t regret it! I know I don’t :).

More posts like this

magnesium for leg cramps

Magnesium for Leg Cramps

Read more
magnesium for muscle recovery mg glycinate

Magnesium for Muscle Recovery: The Ultimate Guide for People Over 40

Read more
NAC N-acetyl Cysteine Benefits (Photo: tim-mossholder-x6SW4ShgZWs-unsplash)

NAC (N-Acetyl Cysteine) Supplement Benefits and Side Effects

Read more