We’ve all heard about the physical benefits of swimming, but new research confirms its advantages go far beyond just toning the muscles. According to a Harvard study, swimming tops the list of the 5 most beneficial sports of all time. It offers significant benefits for cognitive and mental health, with numerous scientific studies supporting these findings. Dr. Seena Mathew, a neurobiologist specializing in brain physiology, confirmed this in an article for TED, a platform dedicated to experts in their fields. She states, “Regular swimming has been shown to improve memory, cognitive function, immune response, and mood. Swimming may also help repair damage caused by stress and establish new neuronal connections in the brain.” According to her, “Men have been searching for a fountain of youth for centuries. Swimming may be the best way to get close.”
In sports terminology, there is a distinction between “anaerobic” and “aerobic” activities. Anaerobic exercises, such as weight training, HIIT, and Tabata, are characterized by short bursts of intense activity that generate energy with minimal oxygen, often leaving us breathless. On the other hand, aerobic activities like swimming, running, and dancing involve more moderate-intensity exercise sustained over longer periods. These are excellent for the cardiorespiratory system, as they meet the oxygen needs of the muscles. Aerobic exercises not only improve endurance but also contribute to neurogenesis, the formation of new neurons. Dr. Seena Mathew explains that these activities “play a key role in helping to reverse or repair damage to neurons and their connections.” This process stimulates neuronal plasticity, enhancing cognitive functions, particularly those related to memory and learning.
Moreover, aerobic exercise offers significant mental health benefits. “Aerobic exercise also promotes the release of specific chemical messengers called neurotransmitters,” Dr. Mathew continues. One such neurotransmitter is serotonin, which, when increased, is known to reduce depression and anxiety while improving overall mood.
Researchers are only beginning to uncover why swimming, among aerobic activities, is particularly beneficial for the brain. The good news is that you don’t need to swim a 400-meter medley in record time like an Olympic athlete to experience these benefits. A study on young adults found that just 20 minutes of moderate-intensity breaststroke was enough to significantly boost cognitive functions. Studies have shown that swimming, even for just 20 minutes a day, can enhance attention span, improve both short- and long-term memory, and help reduce the cognitive effects of aging. According to a statement on the TED website, “Swimming has been shown to stimulate brain pathways that suppress inflammation in the hippocampus and inhibit apoptosis or cell death. The study also showed that swimming may contribute to neuronal survival and reduce the cognitive effects of aging.”
Swimming is a full-body workout that engages all major muscle groups, causing the heart to pump vigorously and boosting blood flow, which is why it’s so highly regarded for cardiovascular health. “This increased blood flow stimulates the creation of new blood vessels, a process known as angiogenesis,” explains the neurobiologist. Enhanced circulation can also trigger a significant release of endorphins, the body’s natural painkillers, leading to the euphoric feeling often experienced after exercise. In short, swimming floods the body with feel-good hormones.
The effects of swimming on cell growth and the formation of neuronal connections, as mentioned earlier, enhance our ability to learn, store new information, and recall it more accurately later on.
