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When most of us think of exercising, images of long runs on the treadmill or picking up heavy weights often come to mind. But although these are both great ways of keeping fit, they aren’t for everyone.

So if you’re someone who’s looking to keep fit but can’t stand the gym, it might be time for you to try something a little different: swimming. Not only is this exercise a fun change from your normal routine, it also comes with a slew of benefits that rival even the most intense gym workouts.

1. It’s good for cardiorespiratory fitness

Swimming just a few times a week can be a great way of boosting many aspects of your cardiovascular fitness – which may help to  and death from any cause.

For example, one study found that swimming 40-50 minutes three times a week for three months was shown to . These improvements to aerobic fitness can also be seen in  and  who swim regularly, too.

Swimming is also shown to improve cardiovascular health even in people diagnosed with conditions such as  and .

2. It builds certain types of strength

Since water is more dense and viscous than air, . This would explain why swimming can help to improve many different aspects of strength.

Research shows regular swimmers have  compared to groups undertaking a . Respiratory muscle strength is the pressure your breathing muscles can generate when you breathe in or out. As such, swimming may be recommended for those with  where respiratory muscle strength needs to be improved or maintained. And, the longer you keep up with swimming, the  you’re likely to see.

Aquatic exercise (such as water aerobics) and swimming are great for rehabilitation and can also help  in older adults, which may lower their risk of falls. These activities can also  in people with osteoarthritis. Low grip strength is a predictor of increased risk of  and of reduced quality of life as we age. Therefore it is important to gain or maintain strength and function now to reduce the impact in later life.

3. It’s less impactful on the joints

Compared to land-based activities (such as running or cycling), swimming . This means there’s less compression on joints than there would be exercising on land. This makes swimming a great way to be physically active for people who may otherwise find exercising difficult.

For example, swimming can be great for people recovering from an injury or illness, with research showing swimming was able to moderately reduce pain and improve physical function in adults who suffered from  (such as arthritis or joint problems). Swimming can also be beneficial for older adults, with one study showing the physical benefits of swimming could .

Swimming can also be great for women who are pregnant, especially those who suffer from . People who are overweight may also benefit from swimming. Not only is this form of exercise easier on the joints, it may also be just as good as walking for .

4. It improves mental wellbeing

There’s strong evidence that being physically active in general can prevent , and lower the risk of . Exercise may also improve quality of life for .

Swimming itself is associated with a range of  â€“ including improved life satisfaction and feeling healthier. It can also . These signs of positive wellbeing may in turn translate to lower odds of .

Outside the pool

If you’re already someone who swims regularly, you might be looking for ways to change your routine a bit or try something new. Many people are keen to try outdoor swimming due to its reported benefits to ,  and .

But outdoor swimming can come with many additional risks, so there are a few things you need to bear in mind if you’re planning to give it a try. These include being aware of the way , alongside the location you’re swimming and the hazards associated with swimming in ,  and the .

There’s also an ideal time of the year to try outdoor swimming. Even in early summer, when the weather tends to be warmer in the UK, outdoor water temperatures are still very cold. In fact,  are common in late-spring and early summer as people take to the water to cool off. So if you do want to try outdoor swimming, it’s best to wait until late July to early September when water temperatures are at their peak.

Fortunately, there are also many things you can do on your own to  posed by cold shock – the body’s initial response to jumping in cold water – such as by training the body ahead of time.

Alongside its many physical and mental health benefits, swimming can also be a fantastic way for people to socialise and get involved in their community. There are many ways to , so look out for opportunities in your neighbourhood.

 Dr Heather Massey is a Senior Lecturer at the School of Sport Health and Exercise Science in the Faculty of Science and Health. 

This article is republished from  under a Creative Commons Licence. .