Lap Swimming
Pool lengths using one or more strokes.
Categories / Swimming & water
Swimming & water
Swimming, paddling and water classes. Water holds you up, so most of these are gentle on the joints and good for all ages.
Swimming and water exercise are among the gentlest ways to get fit, because the water supports your body weight and takes the strain off sore joints. Our 14 water exercises include lane swimming, aqua aerobics, water walking, wild swimming, paddling and other water sports, with options for complete beginners as well as confident swimmers.
Water also gives resistance in every direction, so you work your whole body while you move. Each guide below covers how to start, how to progress, who it suits and the safety points to know, especially for open water. Compare the options to find a swimming or water workout that suits you.
14 regimes
Wild (Open-Water) Swimming
Swimming in lakes, rivers or the sea.
Cold Water Dipping
Short immersion in cold water for mood and resilience.
Aqua Aerobics
Group exercise to music in a pool.
Aqua Jogging
Running motion in deep water with flotation belt.
Water Walking
Walking in chest-deep water for gentle resistance.
Triathlon Training
Combined swim, bike and run training.
Surfing
Paddle out and ride waves on a board.
Stand-Up Paddleboarding
Paddling upright on a board across calm water.
Kayaking and Canoeing
Paddling on rivers, lakes or sea.
Rowing (On Water)
Sculling or sweep rowing in a club boat.
Dragon Boat Racing
Team paddling in a 20-person boat.
Water Polo
Team ball game played in a pool.
Artistic Swimming
Synchronised swimming routines.
Swimming & water: pros and cons
What to like and what to watch for, so you can decide whether this type of exercise is right for you.
Best for: People with sore joints, anyone recovering from injury, and those who find land-based exercise uncomfortable.
Pros
- Water supports your weight, which is very gentle on joints
- Gives resistance in every direction for a full-body workout
- Good for rehab and for staying active when other exercise hurts
- Stays cool, so you are less likely to overheat
Cons
- Needs pool or open-water access, which costs money and travel time
- Some activities need swimming confidence or lessons
- Little bone-loading compared with weight-bearing exercise
- Open water carries real risks such as cold and currents, so go with care