When it gets cold and dark outside, many people are less motivated to exercise. Swimming pools in particular don’t seem particularly inviting in the cold season. Yet, says Petra Wolfram, sports scientist and swimming training expert, this is precisely the time of year when swimming is particularly good for us. Because: “Swimming is an endurance sport that we do in a different element – one that sustains us,” she explains. “It’s special because it allows us to immerse ourselves not only physically, but also mentally.” The buoyancy of the water makes swimming easy on the joints, but still challenging. “We train all muscle groups – large and small,” says Wolfram. “And we also strengthen the respiratory muscles because we have to breathe against the water pressure. Other endurance sports don’t offer that.”

3 reasons why swimming is so healthy, especially in winter

This combination of pressure, resistance and steady movement provides intensive but gentle stimulation for the heart, circulation and lungs. Studies show that regular swimming improves endurance, stimulates the metabolism and can reduce the risk of cardiovascular disease. However, these health benefits apply all year round. But what makes this sport so healthy in winter?

#1 Swimming in winter strengthens the immune system

Swimming really comes into its own in winter. “Swimming trains the muscles and the immune system, which is particularly important in the cold season,” says Wolfram. The constant exertion ensures that the entire body is supplied with blood. Metabolism and oxygen transport increase and the immune system works more effectively. Swimming is a moderate form of endurance exercise, which means it challenges the body without overloading it. This type of exercise is considered to be particularly effective for the immune system: a recently published study shows that moderate training improves the function of immune cells, stimulates anti-inflammatory processes and thus strengthens the body’s own defences in the long term. Swimming also promotes respiratory function. The rhythmic inhalation and exhalation against the water pressure strengthens the respiratory muscles. An advantage that is particularly important in winter, when respiratory infections increase.

#2 Swimming to combat tiredness and low moods

Wolfram emphasises that swimming also stabilises the psyche. “When I’ve exercised, I do something for my body and it feels good afterwards,” she says. “This good feeling – the well-known runner’s high – doesn’t just apply to running, but to all forms of exercise.” Regular exercise helps to keep hormonal processes in balance, especially in the darker months of the year when energy levels and moods drop. Swimming releases endorphins and serotonin – neurotransmitters that reduce stress and increase well-being. “Mentally, you dive up and down into a different element. You can be completely with yourself, without a cell phone or music. Literally diving away from everyday life can be incredibly beneficial.”

Many cities now have groups that meet up in winter to swim outdoors, whether in lakes, rivers or closed-off pools. Even if it’s not for everyone, studies show that this form of swimming in particular can have positive effects on well-being. Study results from 2023 show that regular swimming, especially in a natural environment, relieves tension, reduces fatigue and boosts mood.

#3 Swimming in winter keeps the circulation intact

Swimming in winter also keeps the circulation moving. The water pressure supports blood circulation, which has a positive effect on blood pressure and metabolism. The temperature differences between the water and the environment also help the body to train its thermoregulation. A side effect that keeps the blood vessels elastic and strengthens the cardiovascular system. “The body is constantly working in the water to maintain the temperature,” says Wolfram. “This keeps the circulation active and you feel really alert and clear afterwards.”

It all depends on the technique

Technique and continuity are important to ensure that the health benefits last. Backstroke and crawl swimming are particularly recommended because they relieve pressure on the spine. “Swimming breaststroke with your head above the water puts strain on the neck because it is a hyperextension of the cervical spine,” she explains. If you want to swim healthily for longer, you should therefore learn techniques such as breaststroke — or, if you have breathing problems, focus on backstroke. For noticeable effects, 30 minutes is enough. “Of course, it depends on your level of training,” says Wolfram. “But about half an hour is a good amount of time to see and feel the effects.”

This also eliminates another popular excuse: lack of time. With around 30 minutes in the water and 15 minutes each for changing and showering, a visit to the pool hardly takes any longer than any other workout. The only difference is that you’re already showered afterwards.

Wolfram describes swimming as a “lifetime sport”, i.e. an exercise that can be adapted to any age and fitness level. You shouldn’t let the time of year stop you. The expert advises simply embracing the fascination of the element of water. Once you get involved and experience it, she says, you’ll understand why so many people stick with it – even in winter.

A version of this article originally appeared on Vogue Germany.