Open water swimming can help ease joint and muscle pain, especially for people with conditions like osteoarthritis. It also strengthens muscles, keeps your joints flexible, and supports a healthy heart.
What makes it extra special is being out in nature. Fresh air, peaceful surroundings, and moving water can help reduce stress, lift your spirits, and even ease feelings of loneliness. Many venues offer support and safety measures to help you build confidence.
Open water swimming is great for cardio because moving through the water makes your heart work harder.
Open water swimming builds strength because the water pushes against you as you move.
Open water swimming helps balance because the water moves gently around you, making your body work to stay steady.
Yes! Swimming uses most of the muscles in your body. It’s a great way to build strength and support your joints. And because the water holds you up, it’s gentle, even if you have pain or limited movement.
That’s ok. Have a look at the ‘Getting Started’ section below for tips and helpful links to get you going.
A great way to begin is by joining a water-based class. These are friendly and led by trained instructors. Your local pool or gym can help you find the right session.
Yes, but it’s important to follow safety advice, especially near the sea. The RNLI has great tips to help you stay safe.
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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Just being in the water is helpful for your body and your mind. You don’t have to swim far or stay in for long. Pick a spot that has easy access and supportive staff. It’s a good idea to go with someone who can help you get in and out safely.
Some places have ramps or other equipment to make things easier. If you feel steady, try walking in shallow water or gently moving against the water, it’s a great way to build strength.
When you’re ready, try swimming short distances. Go slowly and listen to your body.
Start increasing the distance or speed of your swimming, step by step. Do what feels right for you.
As you build stamina, swim further or faster. You might enjoy working on specific strokes or techniques. If you like swimming with others, joining a group or club can be motivating, and fun! Some people even choose to take part in events or friendly competitions.
As you build stamina, swim further or faster. You might enjoy working on specific strokes or techniques. If you like swimming with others, joining a group or club can be motivating, and fun! Some people even choose to take part in events or friendly competitions.
Many swimming pools have special equipment and staff to help people with different needs. Check local places to see what support they offer.
Other support options are listed below.
Visit Swim England for national guidance, programs, and resources supporting swimmers of all levels across the country.
Aspire provides practical support, resources, and inspiration to help people with spinal cord injuries access swimming and stay active in inclusive environments.
Discover the best outdoor swimming spots across Cornwall with expert advice on safety, access, and enjoying nature through wild swimming.
Learn how you can keep you and your loved ones safe at the coast and in the water with advice from the RNLI’s water safety experts
Connect with outdoor swimming groups and charities through the Outdoor Swimming Society to find community, support, and inspiration.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
