Ease Joint Pain and Stay Active: Why Swimming Works as You Age

It’s normal to experience joint pain as you age, but that doesn’t mean you have to slow down completely. In many cases, keeping active can help you stay strong, improve flexibility and support your joints day to day¹. There are plenty of low-impact options that are gentle, achievable and easy to adapt, whatever your starting point.

Quick Take – Swimming²

Best for: Allrounder | Building endurance | Maintaining a healthy weight | Toning muscles

Why is swimming good as you age?

Swimming is a great activity for people who are ageing or who suffer from joint pain. Swimming helps to³:

– Stimulate blood circulation and can reduce muscle stiffness and ease pain

– Maintain and build strength and cardiovascular fitness

– Make your joint more flexible

– Reduces the impact on your joints by supporting your body weight in the water

Swimming for joint pain | Active Living | Flarin

Is Swimming Right for Me?

Swimming is good for you if³:

– You need a low-impact exercise

– If you like to work at your own pace

– Are open to trying other water-based activities (aqua aerobics)

– Are recovering from surgery and need to ease stiffness and tone muscle

You may want to take extra care if you:

– Have a weakened immune system as you can sometimes contract swimming-related illnesses if you swallow, have contact with water contaminated with germs⁴

If you are unsure about starting any new activity, you should speak to your GP beforehand.

Where can I swim?

If you’re unsure where your nearest pool is, check the Poolfinder

What do I need to start swimming?

What you’ll need⁵;

Swimwear (costume or trunks) – If you feel more comfortable with a t-shirt on, check with your pool first. It is advisable to swim in tight-fighting clothes.
Towel and/or robe – A towel is essential for drying off after swimming. A towelling robe can be useful to grab poolside if you feel anxious about walking in your swimwear
Swimming cap – Particularly useful if you have long hair. They keep your hair out of your face and also reduce drag in the pool
Goggles – Not essential but can help to protect your eyes from chlorine
Toiletries – The chlorine in the pool can leave your skin and hair dry, so remember to bring shampoo, conditioner and shower gel for an after-swim shower
Hair brush – Useful for those with long hair to de-tangle after a swim. It might also help to bring hair bands if you plan to swim without a cap
Flip flops – Great for walking poolside and using in the changing room after
Locker coins – Some pools require a 50p or £1 coin to use the lockers, keep both in your swim bag just in case
Water bottle – Swimming is an exercise. When you swim it’s important to stay hydrated

Warm-Up (Joint-Friendly)

Warming up before exercise is a great way to prevent injury and to make your workouts more effective. The NHS suggests a simple warm-up to be⁶:

March on the spot for 3 minutes
60 heel digs in 60 seconds. To do a successful heel dig, place alternate heels to the front, keeping the front foot pointed up
30 knee lifts in 30 seconds. Simply stand tall and bring up alternate knees to touch the opposite hand
2 sets of 10 shoulder rolls. Roll your shoulders forward 5 times and backwards 5 times
10 knee bends. Stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees and then come up
A short warm-up routine (3–5 minutes)

A Simple Routine You Can Follow

The NHS says that older adults should do some form of physical activity every day as exercise can help to improve your health and reduce the risk of heart disease⁷. They recommend adults over 65 should aim to do at least 150 minutes of moderate intensity activity a week⁷. If you are new to swimming it is important to start slowly. Try water walking, or water aerobics to get used to the water and gradually build your strength. Once you are used to swimming, you could begin trying to swim lengths if you feel comfortable to.

Top Tips

If you are brand new to swimming, have just had surgery or simply haven’t exercised in a while Arthritis UK recommends speaking to a physiotherapist beforehand as they will be able to help you slowly build up your fitness⁸.

Remember to pace yourself and listen to your body, don’t do too much too soon and risk overdoing it
Make sure you always warm up before you do any exercise.
It is normal for your muscles to feel sore or achy after exercising. Be sure to stay hydrated (something to replace electrolytes in your body might help)⁹and allow yourself a rest day in between workouts.
Setting goals can be a great way to stay motivated and keep track of your progress

Swimming FAQs

How often should I swim?

Begin with 2 to 3 swim workouts a week to help you build up to your 150 minutes of activity a week.

Is swimming bad for joint pain?

No, in fact the opposite is true. Swimming works the whole body without putting too much weight or strain on your joints. Swimming is called a low-impact exercise⁸.

What if my joints or muscles ache after swimming?

If your joints feel hot or swollen after swimming, try an ice pack to give you some quick relief. You could also use a hot water bottle or warm bath to soothe any achy muscles8.