The Benefits of Swimming for Every Age

There is more to a day at the pool than just enjoyment. Swimming strengthens your body, protects your joints and supports your emotional well-being. Unlike high-impact workouts, swimming places very little strain on your bones or ligaments. That makes it a smart choice for anyone with arthritis, someone healing from a recent injury or people with limited mobility.

Each time you swim, nearly every major muscle in your body goes to work. Water creates a gentle resistance that helps build endurance and tone muscles. Your heart and lungs work harder as you move through the water, which improves circulation and breathing. Studies show that regular swimming can reduce stress, improve your mood and even help you sleep better.

This single activity can support your health and well-being, whether you’re young or old.

“Swimming is one of my go-to recommendations for patients dealing with injuries or chronic conditions (such as arthritis) that affect their mobility. It allows people to move freely without putting extra strain on their joints, which can be a game changer for staying active during recovery or with long-term conditions. I always tell patients “motion is lotion” and swimming makes that possible in a safe, low impact way that promotes healing while also maintaining physical activity.”

Hazim Moustafa, DO, Catholic Health Sports Medicine Physician

Why Swimming Supports Healthy Aging

Swimming for seniors is one of the safest and most effective ways to stay active. Water’s natural buoyancy takes pressure off hips, knees and ankles. That makes swimming an ideal low-impact exercise for arthritis and other joint conditions. Swimming can:

Build core strength and improve balance, which helps reduce fall risk
Ease stiffness while boosting energy and overall mood
Restore flexibility and range of motion after an injury or surgery
Support heart health without placing strain on painful joints

Many YMCAs now offer senior water aerobics classes that combine gentle resistance with a community connection. If you wonder whether swimming is a good option for you, speak with your primary care provider or geriatrician before you get started. In some cases, your provider may recommend aquatic therapy for older adults as part of recovery after surgery or an injury.

Why Swimming Helps Kids Grow Strong and Build Confidence

“Swimming is more than just great exercise for kids, it helps build confidence, coordination, and body awareness early on. It is one of the best ways for kids to stay active, burn energy, and develop physical skills in a fun, low-pressure environment. On top of that, it encourages social interaction, independence, and develops a positive relationship with exercise that can last into adulthood,” adds Dr. Moustafa.

Swimming can help kids:

Build self-esteem as swimming skills improve
Improve coordination with each new skill learned
Strengthen muscles and increase lung capacity
Support healthy bone development through regular activity

Ask your child’s pediatrician when to start pediatric swim lessons. Choose programs that include water safety tips for families. Many communities partner with the YMCA to offer swim programs for kids at affordable rates.

Easy Ways to Get Started

You do not need a high-end gym membership to make swimming part of your routine. Look for:

Affordable YMCA memberships or day passes
Aquatic therapy for older adults through hospitals or rehab centers
Community pools with open swim times
Local parks with supervised swim programs

Swimming allows you to care for both your body and mind, all in one activity. Whether you want to protect your joints, recover after an injury or help your kids discover a fun, healthy activity, the water is ready for you.

Talk with your physician, find a pool nearby, and see how swimming can bring new energy and confidence into your life.

Find Care at Catholic Health

Find a Catholic Health doctor near you. Or call 866-MY-LI-DOC (866-695-4362).

July 31, 2025

What can we help you find?