Swimming is one of the most popular physical activities in the world. It is a low-impact exercise that can improve cardiovascular health, muscular strength, and overall fitness. However, many people wonder if their body changes after swimming. Does it lead to weight loss, muscle gain, or any other changes? In this blog post, we will explore the effects of swimming on the body and see if it can lead to any significant changes.

Swimming – how does it affect health and figure?

If someone can’t swim, they often give up swimming in the pool. This is a big mistake, because it is difficult to find a better and more beneficial sport for the body than swimming. This is confirmed by the fact that the swimming pool is recommended even to people with spinal diseases. It is also an ideal solution for obese people who find it difficult to lose weight. What about those who can’t swim? Just use the help of an instructor or ask a friend for support and advice. Anyone can learn to swim, regardless of age. What else is worth knowing about this physical activity?

Beneficial effect on health

The effects of swimming can be seen not only outside. A lot of good during this physical activity also happens inside the body. Some even claim that this sport turns back the biological clock! Why is it worth swimming? Systematic training in the water:

  • increases the volume of the lungs,
  • teaches correct breathing,
  • improves agility and flexibility,
  • eliminates back pain,
  • improves joint mobility,
  • strengthens bones,
  • improves circulation,
  • lowers the level of bad cholesterol (LDL),
  • strengthens the heart.

Calories Burned During Swimming

Swimming is an excellent exercise for burning calories. It is estimated that swimming can burn anywhere from 400 to 700 calories per hour, depending on the intensity and duration of the activity. A study published in the Journal of Exercise Physiology found that swimming at a moderate intensity for 60 minutes burned an average of 517 calories in men and 423 calories in women. Therefore, if you are looking to lose weight, swimming can be an effective way to burn calories.

Muscle Development in Swimming

Swimming is also an effective way to develop muscle strength and tone. Unlike other forms of exercise, swimming engages several muscle groups simultaneously, including the arms, legs, core, and back muscles. According to a study published in the Journal of Strength and Conditioning Research, swimmers had higher upper body muscular endurance and lower body fat mass compared to non-swimmers. Therefore, swimming can lead to significant muscle development, especially in the upper body.

Effects of Swimming on Cardiovascular Health

Swimming is a great way to improve cardiovascular health. It is a low-impact exercise that places minimal stress on the joints, making it an ideal activity for people of all ages and fitness levels. According to a study published in the Journal of Sports Medicine and Physical Fitness, swimming can help lower blood pressure and improve overall cardiovascular health.

Swimming and Flexibility

Swimming is an excellent way to improve flexibility and involves a wide range of motion, which helps improve joint mobility and range of motion. A study published in the International Journal of Environmental Research and Public Health found that older adults who participated in a swimming exercise program had improved flexibility and balance compared to those who did not participate in the program.

Swimming and Mental Health

Swimming is not only good for your physical health, but also your mental health, and can help reduce stress and anxiety, improve your mood, and boost your confidence. According to a study published in the International Journal of Aquatic Research and Education, adults who swam at least twice a week reported lower levels of stress and higher levels of well-being compared to non-swimmers.


In conclusion, swimming is an excellent exercise that can lead to several changes in the body. It can help burn calories, develop muscle strength and tone, improve cardiovascular health, increase flexibility, and boost mental health. Therefore, if you are looking for a holistic form of exercise that can benefit your body and mind, swimming can be an effective option. Whether you are a beginner or an experienced swimmer, swimming can provide you with several benefits that can improve your overall health and well-being.


Calories Burned During Swimming Men Women
Low Intensity (60 minutes) 400 calories 330 calories
Moderate Intensity (60 minutes) 517 calories 423 calories
Vigorous Intensity (60 minutes) 715 calories 585 calories