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The Fit List is part of TechRadar's site where processors are replaced by push-ups. This is our regular fitness list series. We explore how to use technology to improve your health, all in the form of helpful tips. You can read the whole series is here.
As you age, staying active becomes even more important, but not all types of exercise are good for your joints. This is where swimming really comes into its own. Whether you're getting back into fitness or looking for a routine to stick to long-term, swimming offers one of the most joint-healthy, full-body workouts you can do after age 50.
And if you're looking to bring some smart features to the pool or open water, swim-ready gadgets can enhance your experience – starting with best headphones for swimming for motivation in the water, best watch for swimming to track laps, heart rate and distance.
Because water supports most of your body weight, it takes pressure off your joints while your muscles and heart continue to get a good workout. It's a rare combination: low impact but high reward. Regular swimming improves strength, mobility and cardiovascular health – all key factors in healthy aging and long-term independence.
Here are three reasons why swimming is one of the smartest fitness activities you can do after 50.
1. Swimming is good for your joints.
Unlike other popular forms of cardiovascular exercise such as running, swimming puts very little stress on our joints, which is why so many people aged 50 and over benefit from it. When you're in the water, buoyancy supports more of your body weight, which means less pressure on your knees, hips, and spine compared to when you're exercising on land. One study found that regular swimming can help with osteoarthritis of the knees, for example.
However, this reduction in load does not mean that you are taking it easy. Your muscles still have to overcome the natural resistance of the water, helping you build strength while keeping your joints comfortable. For many people over 50, this balance – gentle on the body but still physically challenging – makes swimming one of the most sustainable ways to stay active.
2. Swimming develops strength throughout the body.
When we swim, with each stroke we use major muscle groups – back, core, arms, chest, legs – while the water provides constant resistance. You pull and push your own body weight through the water, developing your muscles just as if you were lifting weights. This makes it a very effective way to build and maintain strength, which becomes especially important after age 50 as muscle mass naturally declines.
Because the resistance is gentle and controlled, swimming strengthens muscles without the strain that can come with strength training. Different strokes also emphasize different areas: freestyle works the back and core, breaststroke works the legs and upper-body muscle groups like the lats and biceps, and backstroke helps open up tight shoulders.
A recent study even found that resistance training in water improved muscle strength in adults around 60 years of age—a clear sign that movement in water can have powerful results. Stronger muscles and better grip strength mean a slower rate of muscle atrophy, slowing down a key sign of aging and preventing falls.
3. Swimming improves cardiovascular health.
Swimming may be gentle on your joints, but it's still a powerful cardio workout.
Because water creates natural resistance, your heart has to work harder to keep you moving, which greatly improves your circulation, endurance, and overall aerobic capacity. This is why regular swimming is often recommended for people with hypertension or high cholesterol.
What makes swimming especially beneficial after age 50 is its ability to safely raise your heart rate. You get the benefits of a serious cardio session—improved VO2 max, improved heart function, and improved metabolic health—which can slow another key aspect of aging: the decline of heart health. One study found Aerobic exercise may reduce the decline in cardiovascular performance associated with “physiological aging.” Just as swimming benefits visible muscles, it is also beneficial for the heart and circulatory system.
A kit to help you get started
You don't need much to start swimming – just a comfortable swimsuit, good goggles and a swimming cap if you have long hair. However, waterproof headphones (including most of our best bone conduction headphones list) is a great way to keep swimming longer, and wearables help you track your progress.
best smart watch And smart rings can record laps completed, distance and heart rate in the pool, and equipment such as SHAPE Smart Swim 2 Add real-time stats and guided workouts directly to your scores.
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