Walking and Swimming: Compare the Benefits of Each

Walking vs Swimming: Which is Better Exercise?

When it comes to getting in shape and improving overall health, two of the most popular forms of exercise are walking and swimming. Both offer a range of benefits and can be great additions to a healthy lifestyle. But is one better than the other? Let's take a closer look at the pros and cons of walking versus swimming.

Cardiovascular Benefits

Both walking and swimming provide excellent cardiovascular exercise. Walking is a low impact activity that gets your heart rate up and works large muscle groups in the legs and buttocks. The faster you walk, the more vigorous the workout. Swimming also elevates heart rate but works the upper body more than walking, building endurance and strength in the arms, back, shoulders and core.

Most health organizations recommend getting 150 minutes per week of moderate cardio activity like walking, or 75 minutes of vigorous activity like swimming laps. Both can help improve circulation, blood pressure levels, respiratory health and weight management.

Calorie Burn

How many calories you burn depends on a few key factors - your weight, workout duration and exercise intensity. While swimming often burns more calories per hour, walking is generally more accessible and can be done for longer periods.

For example, a 155 pound person would burn around 167 calories walking at a moderate pace for 30 minutes. Swimming freestyle laps at a vigorous effort would burn over 300 calories in 30 minutes for that same person.

Over an hour workout, swimming typically wins for total calorie burn. But it's easier for most people to walk longer than swim intensely, making walking a more practical option for losing weight.

Building Muscle

Developing muscle strength and endurance contributes to increased metabolism and calorie burn even when at rest. Walking and swimming both help tone and strengthen muscles throughout the body.

As a weight bearing activity, walking recruits all major lower body muscle groups including calves, quads, hamstrings, glutes and abs. The resistance of moving against water as you swim similarly builds upper body muscle in the arms, back, chest and core.

Swimming and aquatic workouts are actually excellent cross training options that nicely complement a regular walking regimen.

Impact on Joints

If you deal with pain or injuries in your hips, knees, ankles or feet, swimming can be a safer option than walking since it eliminates impact and strain on the joints and tendons of the lower extremities.

Many athletes use lap swimming to maintain aerobic conditioning while giving running injuries a chance to heal. Aquatic therapy is also used in rehabilitation programs following joint replacement surgeries, fractures, tendonitis and other orthopedic conditions.

Walking on solid ground does involve some degree of impact, albeit significantly less than with running. Proper footwear and using softer outdoor terrain can help reduce joint forces from walking.

Convenience and Accessibility

One of the great things about walking is that it can be done anywhere without any special skills, equipment or facilities. Basic fitness walking shoes are the only necessities to get started.

Swimming requires access to a pool long enough for lap swimming. That could be at a school, fitness club, athletic facility, hotel, lake, ocean or backyard. While swimming holes with lifeguards may charge a fee, walking outside remains free for everyone.

Benefits for Seniors

Both swimming and walking are recommended types of aerobic activity for seniors according to health organizations. The cardio conditioning helps maintain heart health and lung capacity, while building strength preserves mobility and reduces fall risk.

Water based workouts reduce strain on the joints and spine which comes in handy for those dealing with arthritis pain. And walking outdoors provides Vitamin D from sunlight which aids bone density.

As long as sensory perception and balance are adequate, seniors can safely participate and reap excellent fitness results from either walking programs or water aerobics and lap swimming.

Weight Loss Results

Dropping excess pounds boils down to burning more calories than you take in. So in that regard both walking and swimming can generate a calorie deficit to lose weight over time.

Walking is probably more feasible for longer workouts that maximize fat burning. But swimming might have a slight edge for boosting your resting metabolism because it builds more lean muscle mass.

Combining 30-60 minutes of brisk walking several days per week with swimming laps twice weekly is an extremely effective combo for losing weight and body fat.

Mental Health Benefits

Moving your body releases those feel good endorphins which boost mood and relieve stress. This holds true whether you're walking around the neighborhood or swimming laps at an indoor pool.

Being outdoors enjoying fresh air and nature does give walking in parks or trails an advantage over indoor swimming. But the sensory isolation and quiet time in the pool can also have a nearly meditative mental health benefit.

Who Burns More Calories?

When matched up for the same amount of time, swimming typically burns more calories than walking primarily due to it being a year round cardiovascular activity that works both upper and lower body.

But again, walking is generally easier to sustain for longer durations which allows for burning fat over extended periods. And using techniques like intervals and hills make brisk walking even more challenging.

Ultimately calories burned depends mostly on your body size and the level of exertion rather than the exercise type. So push yourself with either swimming or walking, and the calories will ignite!

The Bottom Line

Walking and swimming share some general fitness benefits like improved heart health, stronger muscles, weight control and mental well being. But specific advantages exist for each activity.

Walking is accessible anywhere outdoors, easy for longer workouts, gentle on the joints and great for seniors. Swimming challenges the upper body more, leaves less impact on the body and works well for cross training.

An exercise plan that incorporates both brisk walking and swimming is an extremely powerful combination. But choosing either activity on its own can produce outstanding results for improved fitness, health and quality of life.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.