Six ways swimming benefits your mental wellbeing
There’s something very calming about being in or near water. It helps to boost our sense of wellbeing and happiness. But do you know why we feel these positive effects? Here I’ll explain how swimming can give your mental health a boost.
Why is swimming good for your mental health?
Scientific research has discovered various reasons swimming and being near water positively benefits our mental wellbeing. Swimming can help with the following.
Release feel good hormones
Swimming, like all exercise, releases endorphins in your brain. These hormones make you feel good. They help to increase positivity and bring a sense of wellbeing and happiness.
Some research has shown swimming may help your body to respond better to stress than other sports. A few studies in rats have found that swimming can help to promote the growth of new brain cells. These cells are in parts of the brain which break down during chronic (long-term) stress.
Boost brain health
Healthy blood flow is important for keeping your brain healthy. It can also protect your brain from harmful toxins. One small study has found that being in water increases the blood flow to the brain. The study participants were put in water up to chest height. Scientists measured the blood flow to the brain while they were in and out of the water.
Findings suggest that swimming boosts brain health by increasing healthy blood flow.
Reduce depression risk
You may have read about outdoor swimming (also called ‘wild swimming’). It seems that immersing yourself in natural water outdoors is particularly good for your mental wellbeing.
A small study has found that cold water swimming may also be an effective treatment for depression. The theory behind this is that the shock of cold water is a type of helpful stress. This helps your body to respond better to negative forms of stress linked with depression and anxiety.
Soothe your mind and reduce anxiety
It’s thought that swimming is a particularly good way to reduce anxiety.
People who live closer to the coast have reported higher levels of good health and wellbeing. But more studies are needed to find out if this positive mental wellbeing is due to being by the sea, or other factors.
Connect with nature
Being near, in, or under water is thought to make you happier, healthier, and better at what you do.
You might have heard of the term ‘biophilia’ which means love of nature. It also refers to our inbuilt desire to be near to and connected with nature. This term may explain why we feel positive and happy when we’re by the sea or near water.
Help you to socialise
Swimming is a form of exercise you can do by yourself.
But swimming pools and leisure centres also encourage socialising. Socialising is great for our brain and sense of wellbeing. Whether it’s meeting in the cafe afterwards, taking part in swim challenge or water aerobics, swimming can be a great way to meet people.
How to get into swimming
If you haven’t swam for a while, think about what you enjoyed about it. Or, if you’re new to swimming, consider how you could benefit from getting started. Then make some time to discover your local swim spot. Here’s a few things to consider.
- Check out your local leisure centre’s swimming times. Timetables are generally regular, but they might change during the school holidays. Be sure to check out the term-time and holiday timetable to avoid disappointment.
- Have you lost your confidence in water? Or perhaps you want to challenge your swimming with a spot of outdoor swimming? Get in touch with your leisure centre and take advantage of any adult swimming lessons they may have on offer.
- If you’re after a relaxing spa break have a look on voucher sites, as there are often lots of deals on spa days. Maybe take a friend or family member with you?
- When swimming in the sea, make sure you keep safe. Stay in your depth and be aware of riptides and strong currents. Make sure you put your safety first and swim in a lifeguarded area.
Mental health benefits of swimming: what other people say
“It makes me feel accepted,” says 24-year-old British Paralympic swimmer, Brock Whiston.
“When I swim it’s just me and the water with no other distractions. I don’t feel as though I have a disability. No one looks at me differently – I feel included and proud of what I can achieve.”
“Swimming clears my head,” adds Katie Wilson, a 43-year-old working mother.
“I try to swim at least twice a week first thing in the morning. Swimming laps in the pool has an almost hypnotic effect, clearing my head and giving me the time to think over whatever comes to mind. I leave the pool ready for the day ahead with my body and mind energised and focused.”
“I find it therapeutic,” says Bupa health advisor, Perry Swann, who is 24 and has a level 1 qualification in teaching swimming.
“Whether it’s training, racing, or for leisure, swimming always helps me disconnect from everything else. For me it’s a form of meditation as I’m able to feel the water and forget about everything else while I’m there.
“I’ve always liked the sense of community that you find at swimming pools too. I often see people swimming and talking to others, regardless of whether they know each other,” he says.
These quotes highlight the wonder of swimming – how something so simple can create such a beneficial impact on our mental wellbeing.
Other helpful websites
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Sources Sources
- Brukner and Khan’s Clinical Sports Medicine. Chapter 54: Exercise to treat neurological diseases and improve mental health. Mechanisms that underpin the effect of exercise. csm.mhmedical.com, accessed October 2024
- The health and wellbeing benefits of swimming: a systematic review. Swim England. www.britishswimming.org, accessed October 2024
- Mohammad Amin Safari et al. The Effect of Swimming on Anxiety-Like Behaviors and Corticosterone in Stressed and Unstressed Rats. Int J Environ Res Public Health. 2020 Sep; 17(18): 6675. doi: 10.3390/ijerph17186675
- Jiang P et al. The impacts of swimming exercise on hippocampal expression of neurotrophic factors in rats exposed to chronic unpredictable mild stress. Evidence-based Complementary and Alternative Medicine 2014. doi: 10.1155/2014/729827
- Shoemaker LN, Wilson LC, Lucas SJE, et al. Swimming-related effects on cerebrovascular and cognitive function. Physiol Rep. 2019 Oct;7(20). doi: 10.14814/phy2.14247
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- Severin MI, Raes F, Notebaert E, et al. A Qualitative Study on Emotions Experienced at the Coast and Their Influence on Well-Being. Front Psychol. 2022 Jun 10;13:. doi: 10.3389/fpsyg.2022.902122
- Wallace J Nichols. Why water makes you happier, more connected and better at what you do. Blue Mind. www.wallacejnichols.org, accessed October 2024
- Gascon M et al. Mental health benefits of long-term exposure to residential green and blue spaces: a systematic review. Int J Environ Res Pubic Health 2015; 12:4354-79. doi: 10.3390/ijerph120404354
- Cynthia Felix et al. Greater Social Engagement and Greater Gray Matter Microstructural Integrity in Brain Regions Relevant to Dementia. The Journals of Gerontology: Series B, Volume 76, Issue 6, July 2021, Pages 1027–1035. doi.org/10.1093/geronb/gbaa173
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