Swimming is the best exercise for the brain, say scientists, strengthening memory and boosting mood and immunity.
There are a number of studies from the UK and the US, which suggest that swimming is the best form of exercise to maintain good brain health across all age groups. But researchers aren’t yet clear why swimming in particular provides such a unique brain boost.
Regular swimming has been shown to improve people’s memory, cognitive function and immune response – as well as putting them in a better mood post-exercise. Studies have also shown that swimming may help repair damage caused by stress and create new neural connections in the brain. Swimming can help to promote the growth of new brain cells in parts of the brain that break down during chronic long-term stress and can be used to treat stress.
It is well known that aerobic or ‘cardio’ exercise, such as swimming, brisk walking, running and cycling, promotes the release of serotonin, a hormone that boosts mood and helps to reduce depression and anxiety. Swimming has substantial cardiovascular benefits and mood-enhancing qualities. Because it involves all the major muscle groups, the heart has to work harder, which increases blood flow throughout the body. This higher rate of blood flow can lead to a large release of endorphins – hormones which reduce pain in the body naturally and create a feeling of euphoria post-exercise. Endorphins are the hormones that make you feel good. They help to increase positivity and bring about a sense of wellbeing and happiness.
Several studies suggest clear cognitive benefits from swimming across different age groups. For example, in one study looking at the impact of swimming among the elderly, researchers concluded that swimmers had better mental speed and attention, compared to non-swimmers.
Another study compared brain function between young adult land-based athletes and swimmers. It showed that 20 minutes of breaststroke helped to improve participants’ cognitive functions, such as attention, memory, decision-making and language comprehension, in both groups.
Meanwhile, a further study examined the effect of swimming on six to 12 year olds and suggested that swimming also helps boost learning and memory in children. Researchers taught new vocabulary to the children and then tested their recall after swimming (aerobic activity), colouring in (resting activity) and high-intensity interval training (anaerobic activity). They found that children’s accuracy was much higher for words learned following swimming, compared with the other activities, which resulted in the same level of recall. These findings imply that swimming for even short periods of time is highly beneficial to young, developing brains.
So swimming is good for your physical health, brain health and development, and your mental health. There’s something very therapeutic and calming about being in or near water. It helps to boost our sense of wellbeing and happiness, relaxing our body, soothing our mind and reducing anxiety. There is something comforting about being immersed in water, giving you a sense of weightlessness and the ability to enjoy the moment (mindfulness).
During the pandemic when swimming pools were closed, there was a big surge in outdoor swimming (or wild swimming) and this was also the case on the West Sussex coast and local rivers. There is some evidence that cold water swimming boosts mental health and can be an effective treatment for depression – with the shock of cold water helping the body to respond better to stress linked with depression and anxiety.
Finally, although swimming can be a lone activity, it also offers social opportunities, which stimulate your brain and enhance your sense of wellbeing. Whether you are swimming in the sea with friends or going to a pool at your local leisure centre, swimming offers an opportunity to connect and do some physical activity with others, which is another boost to your general wellbeing.
If you are struggling with your mental health, find local sources of support on this website.
