Swimming is viewed as a fun activity, a competitive sport, and a form of exercise. We know why it’s a fun activity and the training that goes with competitive swimming. But what are the benefits of swimming for exercise?

Most people know that swimming is a great cardiovascular workout. It’s harder to move through water than through air. The resistance makes your workout harder, resulting in more calories burned. Swimming.org has a calorie burn calculator that calculates the number of calories burned based on the swimming stroke you used and the length of the workout. Dr. David Tanner, a professor at in the Kinesiology Department at Indiana University, says, “one mile of swimming burns 400 calories, on average. One mile of swimming is equivalent to four miles of running.” (This can be dependent on level of expertise.)

Swimming is low-impact exercise. Because of the buoyancy of the water you only bear about 10% of your weight when you swim. Swimming is a favorable exercise for people who suffer from arthritis and other conditions related to joint pain for this reason.

Swimming also reduces risk of diseases. Swimming controls blood sugar levels, lowers blood pressure, and reduces levels of bad cholesterol in your blood.

If you’re looking for a way to revamp your current workout regime or even looking to start one, swimming is an excellent place to start.