Swimming or running: which is better?

No matter how old you are, moving your body is key to staying healthy, mobile and independent. 

From improving your balance to strengthening your muscles and supporting your mental health, there are plenty of benefits to maintaining a regular exercise routine. 

Now, what this routine looks like will differ from person to person, and that’s the beauty of it – you can choose whichever type of movement you enjoy the most!

If you’re torn between swimming and running, today’s article may help you make a decision. Read as we compare how the two stack up in terms of benefits and potential risks – and help you choose the right one for you.

Benefits of swimming

Swimming is known for being a low-impact exercise that is easy on the joints and, thanks to the buoyancy of the water, doesn’t put too much strain on your knees, hips and back. 

This is especially beneficial if you suffer from arthritis or fibromyalgia, and it can help relieve some of the aches and stiffness that often come with these conditions.

Despite being low-impact, swimming provides a full-body workout that can strengthen muscles, improve bone density, and enhance cardiovascular health – all without the risk of impact injuries.

Since swimming involves a lot of stretching muscles and moving through the full range of motion, it can also help improve your flexibility and balance control. 

It reduces your risk of falls, allowing you to maintain mobility and, ultimately, independence.

Plus, it’s great for the spirit! The soothing effect of being in the water can help you decompress, release built-up tension, and even improve your sleep quality (which will do wonders for your overall health!). 

Benefits of running

Now, let’s take a look at running. Unlike swimming, running is considered to be a high-impact activity, but that doesn’t mean it’s not safe or beneficial for older people. 

After all, running isn’t synonymous with sprinting – and you can go at your own pace and intensity.

Now, the benefits of running. A big one is that it can strengthen your bones, helping to prevent osteoporosis as you age. It does so by putting stress on the bones and encouraging bone density maintenance – something that swimming doesn’t do as effectively.

Running can also get your heart pumping quickly and as a result, improve your heart health and reduce your risks of conditions like heart disease, high blood pressure and stroke.

If you’re trying to avoid the weight gain that comes with the slowing of your metabolism (which inevitably happens as you age), running is a great choice. It burns a ton of calories and can help burn body fat.

Mentally, running also has its own advantages, particularly what’s called ‘runner’s high’. This is the euphoric feeling you may experience after a run, which happens due to the release of feel-good hormones called endorphins.

Risks to consider

Although swimming is low impact, it doesn’t mean it’s risk free. For those with reduced mobility, swimming could pose additional challenges – particularly on the wet surfaces around the pool, where it is easy to slip and fall.

Safety in the water is another concern, especially if you’re not a strong swimmer or have any health conditions that could make staying afloat harder.

As for running, while it can benefit your bones and heart health, it can also be hard on your joints.

The repetitive impact can exacerbate conditions like arthritis, and the risk of injury — like shin splints, stress fractures, or knee problems — tends to increase with age. 

Warming up, stretching and going slow can help prevent these injuries, but if you have pre-existing joint pain, running may not be the best option for you, especially not without proper guidance.

How to choose between swimming and running

We know the benefits and we know the risks, now it’s time to make a decision. Spoiler alert: you don’t have to choose one or another – but more on this soon. First, a summary of what to consider when picking between the pool or the running tracks:

Joint health: if you have arthritis, joint pain or previous injuries, swimming is the better choice due to its low-impact nature. Running could aggravate your joint issues, while swimming provides an effective workout without stressing your joints.

Bone health: if one of your main goals is to improve or maintain bone density, running may be more beneficial. While both swimming and running can help your bone health, the latter is a weight-bearing activity, so it will have a more significant impact.

Cardiovascular goals: both exercises improve heart health, but running tends to amp up your heart rate more quickly. If you’re aiming for higher-intensity cardio workouts, running might be your go-to. Swimming still offers great cardiovascular benefits – just in a less intense way.

Weight management: if calorie burning and weight loss are key goals, running can be more efficient. Having said that, swimming also burns a significant amount of calories and it may be more sustainable for those seeking a low-impact workout.

Mental wellbeing: for those wanting to loosen up and release stress, swimming may have an edge due to its calming, meditative qualities. Running can also boost your mood – remember that ‘runner’s high’ we mentioned before? – but it’s more intense and physically taxing.

Combining swimming and running

We pointed out before that you don’t have to choose between swimming and running and it’s true, you don’t. 

In fact, for many older adults, a combination of both activities might just be the perfect solution. 

You can enjoy the low-impact benefits of swimming on recovery days and on other days, go on runs to boost your cardiovascular fitness and bone strength.

This balanced approach can provide a more comprehensive fitness routine, allowing you to reap the benefits of both types of exercise while minimising risks. The best of both worlds!

What do you think? Swimming or running? Why not share your thoughts in the comments section below?

Also read: How swimming could transform your health