In Announcement No. 16 issued by the General Administration of Sport of China in May this year, swimming was listed as a high-risk sport—and ranked first—which left many swimming enthusiasts feeling “wounded.” Recently, the issue of some fitness centers in Nanjing planning to ban elderly people from swimming has once again pushed the topic to the forefront. On one hand, swimming pools insist on “risk avoidance” to reduce losses caused by accidents involving consumers; on the other hand, the elderly firmly demand their “right to swim,” defending their right to exercise and engage in sports. With both sides at an impasse and the problem unresolved, as a sports science researcher, I would like to offer some insights from the perspective of the elderly, grounded in sports science understanding.
How can the elderly swim safely for fitness?
1. Undergo a thorough medical check-up before swimming:
Swimming is different from other sports—it takes place in an environment people rarely encounter in daily life, and the physical properties of water have a significant impact on the human body. Additionally, swimming requires considerable physical exertion and places high demands on cardiovascular and pulmonary function. Therefore, elderly individuals participating in swimming must undergo a professional medical examination and should seek a doctor’s advice to develop a personalized exercise regimen. Elderly people with serious cardiovascular diseases, hypertension, tuberculosis, otitis media, and other conditions should avoid swimming to prevent worsening their conditions or causing accidents.
2. Engage in sufficient warm-up before swimming:
Elderly individuals have poorer ability to regulate water temperature and lower body coordination. Warm-up exercises help loosen up stiff muscles and joints before swimming and allow the cardiovascular and pulmonary organs to adapt more quickly to the stimulation of cold water and water resistance. When entering the water, avoid jumping in abruptly; instead, splash water on the chest and back first, then enter the water gradually. Once in the water, do not start swimming vigorously right away. Instead, stand or walk in the water first to get accustomed to the aquatic environment.
3. The pool water temperature should not be too low:
Most elderly individuals have relatively poor cardiovascular regulation abilities. If the water temperature is too low (below 18°C), sudden exposure to cold water causes blood vessels to constrict sharply, leading to a spike in blood pressure, increased cardiac burden, and even accidents. Seniors should not stay in the water for too long. Because water conducts heat rapidly while the elderly produce less body heat, the imbalance between heat production and dissipation can affect their thermoregulatory function. Therefore, the elderly should walk or swim slowly in the water for ten to fifteen minutes, then come ashore to rest, soak up some sun, and take a short walk to warm up before re-entering the water.
4. Avoid overexertion while swimming:
Be careful not to hold your breath or use excessive force while swimming. The pressure and resistance in water are much greater than in air, which can easily cause breathing difficulties and oxygen deficiency—conditions that are particularly unfavorable for the elderly.
5. Hypertensive patients should avoid swimming:
Especially those with stubborn hypertension that is difficult to control with medication, as swimming carries the potential risk of triggering a stroke and should be absolutely avoided. Individuals with congenital heart disease, severe coronary heart disease, rheumatic valve disease, or significant arrhythmia should also “keep their distance” from swimming.
6. Stop immediately if you feel unwell while swimming:
Elderly individuals should strengthen their awareness of disease prevention and control. If any discomfort arises, they should promptly visit a specialized cardiology or thoracic hospital for examination and treatment.
1. Health benefits of swimming for the elderly
Swimming improves muscle quality in the elderly
As people age, there is a tendency for gradual loss of muscle tissue. Studies show that the older one gets, the faster this muscle loss occurs. Loss of muscle tissue leads not only to decreased muscle strength but also to a reduced metabolic rate, slower energy consumption, higher fat proportion, diminished self-care ability, joint instability, increased risk of falls, and impaired balance. Swimming is a full-body activity that engages more muscles in metabolism and energy supply compared to other exercises. Although swimming may not build bulky or muscular physiques, it enhances muscle strength and coordination, especially in the core, shoulder girdle, and upper limbs. Swimming also requires overcoming significant resistance in the water, and regular practice can improve muscle strength, speed, endurance, and joint flexibility. Its effect on slowing muscle loss is comparable to resistance training.
Swimming improves joint health in the elderly
Bone and joint cartilage often degenerate progressively with age, and in severe cases, can develop into osteoarthritis—a common condition among the elderly. For arthritis sufferers, swimming in water subjects the joints to mechanical stress that provides a gentle massaging effect, relaxing stiff joints. In water, joints do not need to bear continuous strain as they do on land, and the impact on joints during swimming is significantly less than in land-based exercises. As a result, all joints can relax and rest, aiding in reducing inflammation and promoting functional recovery.
Swimming benefits cardiovascular health in the elderly
As an aerobic exercise in water, swimming’s most noticeable effect is stimulating an increased heart rate, providing excellent exercise for the myocardium. In water, the skin gets cold, causing blood vessels to constrict and directing large amounts of peripheral blood to the heart and deep tissues, while the blood vessels of internal organs dilate. The flow of blood within vessels creates greater-than-normal impact, significantly improving vascular elasticity. Moreover, the constant breathing involved in swimming strengthens respiratory muscles and improves lung ventilation. Swimming also increases the level of lipase in the blood, accelerating the breakdown of cholesterol and thus reducing plaque buildup in blood vessel walls. This helps prevent or alleviate arteriosclerosis and cardiovascular diseases in the elderly. Swimming also contributes to lowering blood pressure.
Swimming helps improve the mood of the elderly
Swimming is a rhythmic and structured cyclical activity. Its repetitive and monotonous rhythm helps the brain relieve stress and relax the mood, offering auxiliary therapeutic effects for depression. Through swimming, the elderly can make new friends, satisfy their social interaction needs, foster mutual closeness, reduce mental stress and loneliness, and contribute to social harmony.
Swimming improves both the physical and mental health of the elderly. With so many benefits, is it any wonder the elderly easily “fall in love” with it?
2. Improper swimming can also harm the health of the elderly
We must also recognize that love can cloud one’s judgment and blind one’s eyes. The elderly’s “love” for swimming should not be casual or taken lightly. Since swimming is classified as a high-risk sport, the elderly are more susceptible to harm in the process of this “love.”
Swimming is classified as a high-risk sport due to its technical demands and inherent dangers. Statistics show that the incidence rate of exercise-related sudden death is between 0.25–2.3 per 100,000 people, with swimming accounting for the largest proportion. Externally, the classification stems from insufficient safety measures at swimming venues, while internally, it arises from participants’ own physical issues and discomfort during activity, leading to safety concerns.
Healthy seniors can certainly engage in swimming for exercise. However, as age increases and the body gradually ages, participating in swimming poses many risks, necessitating a rational understanding of one’s physical condition. Therefore, whether for leisure or health improvement, it is essential to conduct proper risk screening and self-monitoring—this is a responsibility to oneself, as well as to family and society. Regular health checkups are highly recommended. Moreover, for certain conditions—whether in adults or seniors—swimming and other aquatic exercises are not advised, such as: severe diabetes, refractory hypertension, heart disease, otitis media, or epilepsy.
Additionally, paying attention to the following issues while swimming can also help avoid injuries or dangerous situations:
① As the elderly experience degeneration in body tissue structure, with stiff muscles and joints, they are prone to muscle and ligament strains while swimming. Therefore, it is necessary to perform proper warm-up stretches before entering the water.
② The elderly have weaker heat production and poor thermoregulation. Unsuitable water temperature in pools may cause muscle cramps, and overly cold water can increase the cardiac workload, even leading to accidents. Thus, if feeling cold, seniors should exit the pool promptly to warm up and replenish energy. They should also maintain body warmth during rest breaks on the poolside.
③ The elderly often suffer from back and leg pain, osteoarthritis, and similar conditions. During acute flare-ups of these illnesses, swimming is not recommended. Even during recovery periods, when the goal is rehabilitation training, one should avoid overemphasizing perfect swimming form. Standard swimming postures demand significant strength in the waist, abdomen, shoulders, and legs; pushing for proper form without adequate strength can lead to strain in those areas.
④ Seniors should swim with a calm and relaxed mindset, avoid competitive swimming, and refrain from holding their breath or diving.
⑤ As a common form of exercise for managing and improving diabetes in the elderly, swimming should be practiced with proper intensity control. It is important to avoid various discomforts caused by improper swimming, particularly the risk of hypoglycemia.
⑥ Swimming is also an effective way to manage and improve hypertension in the elderly, but actions like lowering the head or holding the breath should be avoided. Such individuals should choose relatively effortless strokes like backstroke or breaststroke, and those with poor swimming skills should be accompanied to ease psychological tension and stay in shallow water areas as much as possible.
⑦ For the exercise load of elderly swimmers, heart rate is often used as an indicator. In terms of activity levels, some studies recommend: for those aged 50–60, swimming 3–4 times per week for a cumulative distance of 600–800 meters each time; for ages 60–70, 2–3 times per week for 400–600 meters each time; and for those over 70, 2–3 times per week for 300–400 meters each time.
⑧ Seniors can monitor short-term exercise intensity through their own heart rate and subjective perceived exertion. Generally, maintaining an intensity of 50%–60% of maximum heart rate (maximum heart rate = 220 – age) is appropriate and safe. For long-term exercising seniors, body weight, appetite, and sleep quality can also be used to monitor physical condition, avoiding swimming when feeling unwell.
For the elderly, seeing their “love” for swimming bear fruit depends not only on their “rational love, genuine affection, and dedicated action,” but also on recognition, support, and assistance from others for this “true love.” Only through collective effort can this “love” find its place. Whether for seniors or swimming facilities, it becomes possible to say with confidence: swimming—you’re really not that hard to love.