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Swimming is an aerobic exercise that involves movement of almost the entire body and has less impact on the body compared to other exercises such as running.

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Possible Benefits

  • May improve physical performance
  • May increase resistance
  • May improve lung capacity
  • May decrease stress levels
  • May improve your posture 
  • May strengthen your muscles
  • May improve mood
  • May improve cardiovascular health
  • May boost your confidence
  • May help with weight loss
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Required Equipment

Swimsuit, goggles, earplugs, and a swim cap. In certain cases, some of these items may be optional.

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How to Do It

Find a pool and go swimming on a regular basis. If you don't know how to swim, sign up for classes so you can develop a good technique. 

A good idea is to make it part of your exercise routine.

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Why it works

  • Swimming provides a complex cardio workout which activates the heart, lungs, and circulatory system. 
  • Swimming trains and improves the contraction movements of the heart, optimizing its functioning. 
  • It is a relaxing exercise for all the sensory activation. In addition, it forces you to train your breathing, which has a positive effect on the autonomic nervous system. 
  • It provides muscle relaxation, reduces bone degradation, and strengthens joint function. All this improves posture.
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Time Commitment

30-60 minutes

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Suggested Frequency

1-2 times per week

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Time of Day

Ideally in the morning or afternoon

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Possible Side Effects

Muscle pain, skin irritation.

It must be practiced with caution as there is a risk of drowning.

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  • To increase the benefits and avoid injuries, make sure you have a good technique.
  • Do regular breathing exercises to be more prepared for swimming. 
  • If you don't practice regularly, start with short sessions.
  • Complement this exercise with a good diet to improve your performance. 
  • Make sure you do it in a place with adequate sanitation to avoid infections by microorganisms. 
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Supporting Studies and Articles

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  1. Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4625655/ 
  2. Analysis of swimming performance from physical, physiological, and biomechanical parameters in young swimmers. https://pubmed.ncbi.nlm.nih.gov/17554159/ 
  3. Lung volumes in swimmers performing different styles of swimming. https://pubmed.ncbi.nlm.nih.gov/12024993/ 
  4. Mood alteration with swimming--swimmers really do "feel better". https://journals.lww.com/psychosomaticmedicine/Citation/1983/10000/Mood_Alteration_with_Swimming_Swimmers_Really_Do.6.aspx 
  5. Open water swimming as a treatment for major depressive disorder. https://casereports.bmj.com/content/2018/bcr-2018-225007.long 
  6. The effects of an exercise intervention on forward head and rounded shoulder postures in elite swimmers. https://pubmed.ncbi.nlm.nih.gov/20371564/ 
  7. The short-term effect of swimming training load on shoulder rotational range of motion, shoulder joint position sense and pectoralis minor length. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134534/ 
  8. Swimming and the heart. https://www.internationaljournalofcardiology.com/article/S0167-5273(13)00482-8/fulltext
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