Swim Dynamics Benefits of Swimming

Benefits of Swimming


  • Burns calories: exercising outside in the cold and lowering our temperature by 1-2 degrees, stimulates the growth of healthy brown fat. Brown fat is the good fat that burns calories.

  • It gets your heart pumping, strengthens muscles you don't normally use and builds aerobic endurance.

  • Removes toxins: our intercostal muscles are squashed when we sit at our desks all day – swimming helps us to stretch out the diaphragm which improves the lymphatic system and this in turn helps to remove toxins from fat cells.

  • It can reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke.

  • It slows dementia and cognitive decline.

Hormonal – Peri, During and Post Menopause

  • Decreases vascular stiffness that happens when oestrogen decreases.

  • Cold water can provide relief from hot flushes.

  • Improves joint health and mobility.

  • Helps to manage your blood pressure: high blood pressure (hypertension) poses a major health risk to women as they age.

  • Offers a great alternative to land-based exercises which can leave muscles sore and tight

  • Improves your cardiac health - increasing ‘good’ cholesterol in post-menopausal women is important.

  • As we move through menopause, we lose muscle density and our metabolism naturally declines with age. Exposing ourselves to the cold causes us to shiver and shivering kickstarts our metabolism.

  • Makes our hearts work a little bit harder - cold water boosts our circulation by pumping blood through arteries, capillaries and veins which results in blood rushing to our organs.

Mental Wellbeing

  • Exercise releases natural feel-good hormones that increase positivity and bring about a sense of wellbeing and happiness.

  • It affects neurotransmitters such as serotonin that influence mood and produce ANP, a    stress-reducing hormone, which helps control the brain’s response to stress and anxiety.

  • A regular swim with a friend gets you out of the house providing a break from the desk or house.

  • By concentrating on different aspects of your stroke you can clear your mind of day to day stresses or anxieties.


  • Swimming provides a community. Whether you choose to swim with a group or on your own, you are part of a community. This can be of great comfort to those suffering with depression or feelings of isolation. Sophie Hellyer, founder of Rise Fierce, recommends going early and always bringing a friend.

  • It forms part of a routine taking the decision making away - there is no need to decide how or when you exercise. This lack of options can be paradoxically comforting.

“I love it because it makes me feel amazing. I think it’s like hitting a reset button if you’re feeling tired or groggy or stressed – whatever it is, you can just leave all your problems on the shore.”

– Sophie Hellyer, Founder of Rise Fierce