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Stripping off and diving into a swimming pool can seem daunting, but braving the water could be one of the best decisions you make for your mental and physical health.
Being a strong swimmer is a key life skill that can come in handy when you least expect it, so it is important to fine-tune your skills and increase your confidence in the pool – especially later in life.
“I’ve seen the difference swimming makes in people’s lives, especially for older adults,” says Emma Kuwertz-Norman, national swim manager at Nuffield Health in the UK.
“It’s not just about keeping fit; it’s about feeling confident, staying independent and enjoying life to the fullest. Retirement is the perfect time to work on movement and the pool is one of the safest and most effective places to start.”

When you compare swimming to other low-impact activities, like walking or cycling, it really does stand out.
“It’s safer for people who struggle with balance, it works more muscle groups, and ... it’s something you can do all year round,” Kuwertz-Norman says.
If you are apprehensive about taking the plunge, here are five key benefits of taking up swimming in retirement and some tips on how to get started.
1. Takes pressure off the joints
“Swimming is kind to the body, especially as we get older,” Kuwertz-Norman says. “The water takes the pressure off your joints, which makes it ideal for anyone dealing with arthritis, osteoporosis or general stiffness. It’s low-impact but still gives you a full-body workout.
“You’re still building strength, improving flexibility and getting your heart working – all without putting excessive stress on your body.”
2. Improves mental health
“Mental health is something I really care about, and one of the things I love most about swimming is how much it supports it,” Kuwertz-Norman says. “It’s not just about physical fitness – it genuinely helps people feel calmer, more in control and more balanced.
“We see it all the time in our pools. People come in carrying the stress of the day, and they leave feeling lighter and more relaxed. Swimming has this brilliant way of helping you reset, both mentally and emotionally.”
3. Creates a sense of community

Although swimming is often viewed as a solitary activity, an outdoor pool or a leisure centre offers a shared space that nurtures connection.
“One of the things I think sometimes gets missed is just how much of a community swimming creates,” Kuwertz-Norman says.
“Whether it’s chatting in the changing rooms, joining a group session, or just being around others in the pool, it brings people together in such a genuine way.
“We see it all the time at our sites – friendships forming in the pool, in the cafe, or just through casual conversations before and after sessions.
“There are so many swimmer groups who stay for a coffee after their swim, and it becomes part of their routine and a reason to get up, get moving and connect with others.
“It gives people structure, purpose, and often leads to lifelong friendships built around something they enjoy and have in common.”
4. Boosts cardiovascular health

“Swimming is a fantastic way to improve your cardiovascular health, helping to strengthen the heart, improve circulation and lower blood pressure – all of which help to reduce your risk of cardiovascular diseases,” says Inez Griffin, senior health and well-being physiologist at Nuffield Health.
5. Builds muscle strength
“Swimming enhances strength, particularly around the core, and also improves our posture, both of which are crucial for maintaining balance and preventing falls,” says Francesca Bagshaw, performance physiologist at the Nuffield Health Manchester Institute of Health and Performance.
Tips for novices
If you are a novice swimmer who does not know where to start, Kuwertz-Norman shares some tips on how to increase your confidence in the pool safely.
Talk to your GP
Kuwertz-Norman always recommends speaking to your GP before getting started, especially if you have any health concerns.
Start slowly
If you are new to swimming or have not been in the pool for years, start slowly and do not worry about technique, speed or what you look like in your costume. Even just walking through the water or using a float to get started can make a real difference. It is about finding what works for you and building from there.
Consider adult classes
Adult learn-to-swim programmes are all about building confidence, step by step. They support everyone – from complete beginners who are learning how to float, to competent swimmers who want to improve their technique and swim more efficiently. It is not a competition – it is just about more people feeling comfortable and confident in the water.
Start with gentler strokes
For beginners, strokes like breaststroke or backstroke are a great place to start. They are gentle, easy to breathe through and help you find a rhythm. Aqua aerobics and water walking are also brilliant options, especially for improving balance, coordination, and just getting moving in a way that feels good.
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When compared with other low-impact activities like walking or cycling, swimming is a safer exercise for people who struggle with balance, works more muscle groups, and is something you can do all year round, one expert says. Photo: Shutterstock

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Lifestyle

Health & Wellness

Health

Swimming takes pressure off joints, builds muscle strength and cardiovascular health, boosts mental health, and can improve your social life


Swimming takes pressure off joints, builds muscle strength and cardiovascular health, boosts mental health, and can improve your social life.


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