In Australia, 67% of adults are overweight or obese, and nearly half don't meet recommended physical activity guidelines. Swimming stands out as one of the most accessible, beneficial, and lifelong activities available to us. Let's explore how swimming can revolutionise your physical and mental wellbeing.

Physical Benefits of Swimming

Swimming offers exceptional physical benefits as a full-body, low-impact exercise for people of all ages, body types, and fitness levels. As Alex Gourlay shares, "It's an amazing activity. Anybody at any level of fitness can do it... You can be a bit overweight or you can be skinny or you can be any shape, any level of fitness. And you'll get a lot of benefit out of it."

Swimming provides a comprehensive workout, engaging nearly all muscles simultaneously while being gentle on joints. This makes it perfect for those with musculoskeletal problems and an excellent activity to continue into old age.

Swimming can be a very beneficial form of exercise for people with asthma, osteoarthritis, overweight and obesity and fibromyalgia.

Regular swimming improves cardiovascular health, lowers blood pressure, and boosts lung capacity, helping meet the Australian guidelines of 150-300 minutes of moderate-intensity physical activity per week.

Mental Health Benefits of Swimming

The mental health benefits of swimming are equally impressive. The rhythm of strokes and breathing creates a unique mental space that can be deeply meditative. Alex describes it perfectly: "It's like pushing a delete button on all your problems and all your stress."

Many swimmers experience entering a "flow state" during their sessions. Alex even shares a profound experience: "I've only ever had it once, but I've had an out of body experience... It felt like I was swimming above myself."

Swimming also improves sleep quality and reduces anxiety and stress. Research shows aquatic exercise intervention can significantly reduce mental disorder symptoms, comparable to the benefits of yoga.

Community Building Through Swimming

While swimming might appear solitary, it offers significant opportunities for building community. Swimming regularly allows you to develop relationships with "regular buddies" who share your passion for wellness.

"I've met some amazing people, just some absolutely incredible people in the pool," Alex shares.  These connections provide inspiration, emotional support, and a sense of belonging that enhances overall wellbeing.

Getting Started: Advice for Beginners

For those inspired to take up swimming, Alex's advice is refreshingly simple: "Turn up. 90% of the battle is turning up."

Safety First for Beginners

Before diving in:

1. Never swim alone: Always swim with a buddy or where lifeguards are present

2. Start in shallow water: Begin where you can touch the bottom

3. Know your limits: Don't overestimate your abilities

4. Stay hydrated: Drink water before and after swimming

Improving Your Technique

Alex recommends "My Swim Pro" as an excellent resource for improving your swimming technique.This YouTube channel offers comprehensive training videos that can help swimmers of all levels improve their form and efficiency.

Some key technique improvements to focus on include:

1. Body position: Maintain proper streamlining with your body aligned, eyes down, and hips high to reduce drag and move through water more efficiently.

2. Perfect your catch: Work on dropping your fingertips to the bottom and creating a full forearm catch to increase surface area and maximise propulsion.

3. Breathing technique: Practice rhythmic breathing by exhaling underwater and inhaling when your face is above water.

4. Distance per stroke: Focus on extending your reach and rotating your shoulders to maximise the distance covered with each stroke.

Setting goals provides motivation. Alex participates in the Cole Classic ocean swim annually: "That's what I call the end goal... Can I better my time from last year?"

Whether you're a beginner or returning after years away, just start. Swimming offers benefits for everyone. By making it a regular part of your routine—even just 2-3 times per week—you can experience significant improvements in your wellbeing.

Ready to transform your health through swimming? To hear more about Alex's inspiring journey, watch the full episode on The Wellness Nurse YouTube channel.

For personalised guidance on starting your wellness journey, book a 1:1 consultation at roslindsey.com/bookings.

_{References: Arandelovic, M., Stankovic, I., & Nikolic, M. (2007). Swimming and persons with mild persistant asthma. TheScientificWorldJournal, 7, 1182-1188.}

_{Cleveland Clinic (2023) Just Keep Swimming: 9 Health Benefits of Water Workouts. Available at: https://health.clevelandclinic.org/swimming-joint-friendly-and-good-for-the-heart (Accessed: 11 April 2025).}

Disclaimer: The information provided is for general informational purposes only and should not be considered as professional medical advice. Always consult with a healthcare provider before beginning any new exercise regimen.