Lap Swimming
Pool lengths using one or more strokes.
Get-fit guides / Swimming vs cycling
Swimming vs cycling: which is better?
By the Exercise Explorer team. Last updated 13 November 2026.
Both are low-impact, kind to joints and good for fitness. Swimming uses the whole body and takes weight off your joints entirely, while cycling is easy to fit into daily life and can double as transport. Research links both to better health, and neither clearly wins.
Read this first. This is general information, not medical advice. If you have heart, breathing or joint problems, check with your GP before starting something new.
The short answer
- A 2024 review of 136 papers linked recreational cycling to 21% lower risk of death from any cause and 16% lower risk of coronary heart disease (observational).
- A 2025 study of 10,218 older US men found that swimming at medium or high intensity and volume was linked to 19% lower mortality than not swimming, but the range was too wide to be sure (observational).
- In the UK Biobank study of 263,450 adults, people who cycled to work had a 41% lower risk of dying over about five years than those who commuted by car or public transport (observational).
- Swimming is easiest on joints. Cycling is easiest to fit into everyday life.
Swimming vs cycling: how they compare
Aqua Aerobics
Group exercise to music in a pool.
Commuting by Bike
Replace short trips with cycling.
Road Cycling
Riding road routes solo or with a club.
Water Walking
Walking in chest-deep water for gentle resistance.
Stationary Bike
Seated cycling at the gym or at home.
E-Bike Riding
Pedal-assist cycling for hills and distance.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Lap SwimmingModerate evidence
Whole-body, no impact. Good for sore joints and when you want to stay cool.
40 min × 3/wkEffort ●●●○○Low cost - 2Aqua AerobicsModerate evidence
Led water classes. Good for a first step into the pool.
45 min × 2/wkEffort ●●○○○Low cost - 3Commuting by BikeModerate evidence
Cycling as transport builds activity into your day.
30 min × 5/wkEffort ●●○○○Low cost - 4
- 5
- 6Stationary BikeLimited evidence
Indoor cycling with easy control. No traffic or weather.
30 min × 3/wkEffort ●●○○○Low cost - 7E-Bike RidingLimited evidence
An e-bike still gives exercise. In a small study, commuters rode at an average of 5.9 METs.
60 min × 3/wkEffort ●○○○○High cost
What to avoid or go slowly with
- Cycling in traffic without a helmet, lights and a route you are comfortable with.
- Swimming alone in open water, or beyond your ability.
- An ill-fitting bike. A poor saddle height can cause knee and back pain.
- Neck strain from holding your head up when swimming breaststroke. Try a different stroke.
- Relying on either for bone health. Neither loads bones much, so add strength work.
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Chest pain or tightness
- Severe breathlessness, or fainting
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- Knee, back or neck pain that does not settle.
- Dizziness or palpitations during exercise.
- A heart or breathing condition and you are unsure what is suitable.
What the research says
A 2024 review of 136 papers found that recreational cycling was linked to 21% lower risk of death from any cause and 16% lower risk of coronary heart disease, and reported a range of physical health benefits linked to recreational swimming. These are observational studies in the general public.
A 2025 study of 10,218 older US men found that swimming at medium or high intensity and volume was linked to 19% lower mortality than not swimming (hazard ratio 0.81), but the range (0.63 to 1.03) was too wide to be sure.
In the UK Biobank study of 263,450 adults, people who cycled to work had a 41% lower risk of dying from any cause over about five years than people who commuted by car or public transport (hazard ratio 0.59, range 0.42 to 0.83). It was also linked to lower risk of heart disease and cancer. This is observational.
We found no trials we had read in full that compare swimming with cycling directly.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
Is swimming or cycling better for weight loss?
Both use energy, and the total depends on effort and time. Weight depends mostly on diet and overall activity, so choose the one you will keep doing.
Which is better for joints?
Swimming takes weight off your joints entirely, while cycling is low-impact. Both are common choices for people with sore knees or hips.
Which is better for the heart?
Both are linked to better heart health in observational studies. We did not find trials we had read in full comparing them.
Which is better for fitness?
Both can build aerobic fitness, as long as you work at a moderate effort. Swimming uses more of the upper body.
Which is cheaper?
Cycling can be cheaper if you already have a bike, particularly if it replaces transport costs. Swimming has pool entry fees.
Which is better for bones?
Neither loads bones much. Add weight-bearing and strength work for bone health.
When should I see a doctor?
Get urgent help for chest pain, severe breathlessness or fainting. See a GP for pain that does not settle, dizziness or palpitations.
Sources
- Health Benefits of Different Sports: a Systematic Review and Meta-Analysis of Longitudinal and Intervention Studies Including 2.6 Million Adult Participants. Sports Medicine - Open, 2024. doi.org/10.1186/s40798-024-00692-x
- Long-term intensity and volume of biking, swimming, and tennis: Associations with mortality risk in US older men. Preventive Medicine, 2025. doi.org/10.1016/j.ypmed.2025.108350
- Association between active commuting and incident cardiovascular disease, cancer, and mortality: prospective cohort study. BMJ, 2017. doi.org/10.1136/bmj.j1456