In the No. 16 announcement 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 of swimming into the spotlight. On one hand, swimming facilities insist on “risk aversion” 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 for health. With both sides at an impasse and the problem difficult to resolve, I, as a sports science researcher, would like to offer some insights from the perspective of the elderly and based on understanding in sports science.
How can the elderly swim safely for exercise?
1. Undergo a thorough medical examination 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. Moreover, swimming consumes a lot of energy and places high demands on cardiopulmonary function. Therefore, elderly individuals participating in swimming must undergo a professional medical check-up and should seek a doctor’s advice to develop a personalized exercise regimen. Elderly people suffering from severe cardiovascular diseases, hypertension, tuberculosis, otitis media, and similar conditions should avoid swimming to prevent worsening of their condition or accidental injury.
2. Engage in adequate warm-up before swimming:
Elderly people have relatively poor ability to regulate water temperature and lower body coordination. A warm-up routine helps loosen stiff muscles and joints before entering the water, while also allowing the cardiopulmonary system to adapt more quickly to the stimulation of cold water and water resistance. When getting in the water, avoid jumping in abruptly. Instead, splash water on your chest and back first, then enter the water slowly. Once in the water, do not start swimming vigorously right away. Stand or walk in the water first to acclimate to the environment.
3. Swimming pool water temperature should not be too low:
Most elderly individuals have relatively poor cardiovascular regulatory function. If the water temperature is too low (below 18°C), the skin’s sudden exposure to cold water causes blood vessels to constrict sharply, leading to elevated blood pressure, increased cardiac burden, and even accidents. The elderly should not stay in the water for too long. Because water conducts heat rapidly, and the elderly’s heat production is weaker, this leads to an imbalance between heat production and dissipation, affecting the body’s temperature regulation. Therefore, after walking or swimming slowly in the water for ten to fifteen minutes, the elderly should get out, rest for a while, soak up some sun, walk around, and warm up before getting back in.
4. Avoid excessive exertion while swimming:
Be careful not to hold your breath or use excessive force while swimming. The water pressure and resistance are much greater than in air, which can easily lead to breathing difficulties and oxygen deficiency—conditions that are particularly detrimental to the elderly.
5. Hypertensive patients should avoid swimming:
This is especially true for those with stubborn hypertension that is difficult to control with medication. Swimming poses a potential risk of inducing stroke and should be absolutely avoided. Individuals with congenital heart disease, severe coronary heart disease, rheumatic valve disease, or more serious arrhythmias 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 can improve muscle quality in the elderly
As people age, there is a gradual tendency for muscle tissue loss. Studies show that the older a person gets, the faster muscle mass is lost. Muscle tissue loss leads to decreased muscle strength on one hand, and reduced metabolic rate, slower energy consumption, increased fat ratio, and diminished balance ability on the other. This can result in reduced self-care ability, unstable joints, and an increased risk of falls. Swimming is a full-body activity that engages more muscles in metabolism and energy supply compared to other exercises. While swimming may not build bulky, muscular physiques, it can enhance muscle strength and coordination—especially in the core, shoulder girdle, and upper limbs. Overcoming greater resistance in the water through regular swimming improves muscle strength, speed, endurance, and joint flexibility. The effect of swimming on slowing muscle loss is comparable to that of resistance training.
Swimming can improve joint health in the elderly
Bone and joint cartilage often deteriorates with age, sometimes progressing to osteoarthritis—a common condition among the elderly. For arthritis sufferers, swimming provides a mechanical stress on the joints through water, offering a soothing massage effect that relaxes stiff joints. Unlike land activities, joints don’t need to exert continuous effort while swimming, and they endure significantly less impact. As a result, all joints can relax and recover, aiding in reducing inflammation and restoring function.
Swimming benefits cardiovascular health in the elderly
As an aerobic activity in water, swimming most noticeably stimulates an increased heart rate, providing excellent exercise for the myocardium. In the water, the skin cools down, causing blood vessels to contract and direct a large volume of peripheral blood to the heart and deep tissues. This increases blood flow within visceral organ blood vessels, creating greater impact in the vessel lumens and significantly improving vascular elasticity. Additionally, the constant breathing involved in swimming strengthens respiratory muscles and enhances lung ventilation. Swimming also increases fat-decomposing enzymes in the blood, accelerating cholesterol breakdown, thereby reducing plaque buildup in blood vessel walls—an effect that helps prevent or alleviate arteriosclerosis and cardiovascular disease in the elderly. Swimming can also help lower blood pressure.
Swimming contributes to improved emotional well-being in the elderly
Swimming is a rhythmic and structured repetitive activity. Its monotonous yet consistent rhythm helps the brain relieve stress and relax, offering ancillary therapeutic benefits for depression. Through swimming, the elderly can make new friends, fulfill their social interaction needs, foster mutual closeness, reduce mental stress and feelings of loneliness, and promote social harmony.
Swimming enhances both the physical and mental health of the elderly. With so many advantages, 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 has been classified as a high-risk sport, the elderly are more susceptible to harm during this “loving” process.
Swimming is classified as a high-risk sport due to its technical demands and inherent dangers. Statistics show that the incidence of sudden death during sports activities ranges from 0.25 to 2.3 per 100,000 people, with swimming accounting for the largest proportion. Externally, the classification stems from inadequate safety measures at swimming venues. Internally, it is due to issues with the swimmers themselves, such as physical discomfort during the activity, which can lead to safety hazards.
Healthy elderly individuals can certainly engage in swimming as exercise. However, as they age and their bodies gradually decline, participating in swimming poses many risks, necessitating a rational assessment of their 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 themselves, their families, and society. Regular health check-ups are highly recommended. Additionally, certain conditions—whether in adults or the elderly—are not suitable for swimming or other aquatic exercises, such as severe diabetes, refractory hypertension, heart disease, otitis media, or epilepsy.
In addition, paying attention to the following issues while swimming can help avoid injuries or dangerous situations:
① The body tissues of elderly individuals, such as muscles and joints, tend to degenerate and become stiff, making them prone to muscle or ligament strains while swimming. Therefore, it is important to warm up and stretch properly before swimming.
② The elderly have weaker heat production and poor thermoregulation. Unsuitable water temperatures in pools may cause muscle cramps. Additionally, excessively cold water can increase the heart’s workload and even lead to accidents. If an elderly person feels cold in the pool, they should exit promptly, warm up, and replenish energy. They should also take care to maintain body warmth during breaks on shore.
③ Elderly individuals often suffer from back and leg pain, osteoarthritis, and similar conditions. During acute flare-ups of these ailments, swimming should be avoided. In the recovery phase, those engaging in swimming for rehabilitation purposes should avoid overemphasizing perfect swimming techniques. Standard swimming postures require significant muscle strength in the waist, abdomen, shoulders, and legs. Forcing such techniques without adequate strength can easily lead to strain in those areas.
④ Elderly swimmers should remain emotionally stable and relaxed. They should avoid competitive swimming, breath-holding, or diving.
⑤ As a common exercise for managing and improving diabetes in the elderly, swimming should involve a controlled intensity to prevent discomfort or adverse reactions. Special attention must be paid to avoiding hypoglycemia caused by swimming.
⑥ Swimming is also an effective method for managing and improving hypertension in the elderly. However, actions like lowering the head or holding the breath should be avoided. Elderly individuals with hypertension should opt for less strenuous strokes, such as backstroke or breaststroke. Those with poor swimming skills should swim with a companion to reduce psychological stress and should stay in shallow water.
⑦ The exercise load for elderly swimmers is often measured by heart rate. Regarding workout frequency and duration, some studies suggest: - Ages 50–60: Swim 3–4 times per week, covering 600–800 meters (cumulative distance) per session. - Ages 60–70: Swim 2–3 times per week, covering 400–600 meters per session. - Ages 70 and above: Swim 2–3 times per week, covering 300–400 meters per session.
⑧ Elderly swimmers can monitor short-term exercise intensity through their heart rate and subjective perceived exertion. A general safe and suitable intensity is around 50%–60% of their maximum heart rate (maximum heart rate = 220 – age). For long-term exercising seniors, body weight, appetite, and sleep quality can also serve as indicators of physical condition. Avoid swimming when feeling unwell.
For the elderly to see their “love” for swimming bear fruit, it requires not only their own “rational love, genuine affection, and active commitment,” but also recognition, support, and assistance from others. Only through collective effort can this “love” find its place. Whether for the elderly or the swimming facilities, it becomes possible to confidently say: swimming—it’s really not that hard to love.