As keen as Australians are about water and water sports, a part of our population baulks at diving in. Many of our seniors stay out of the water, which does them a disservice. Aquatic activity, swimming and/or exercise classes, works wonders on older bodies and helps keep the mind sharp. And that's on top of the social aspects swimming lessons afford. In this article, we dive deep into the best reasons to start swimming as a senior.
Benefits of Swimming for Seniors
- Physical health: a low-impact sport that cushions joints and builds muscle endurance.
- Mental health: physical activity releases feel-good endorphins, which help reduce anxiety and combat depression.
- Cognitive health: this cardio activity boosts oxygen and blood to the brain, helping keep the mind sharp.
- Social engagement: group swimming classes give seniors a reason to get out of the house and engage in social activity.
Physical Health Benefits of Swimming for Seniors
The secret's long been out: swimming is great for overall health1. That means for everyone, from babies and toddlers to people recovering from injury. In fact, so great are the benefits of water therapy that we've written a whole article on swimming for rehabilitation. But what, specifically, makes swimming so great an exercise for seniors?
Swimming Benefits for Seniors' Bodies
Swimming is fundamentally an aerobic workout. That means it's good for the heart, the blood vessels, the lungs, and the muscles. As your heart rate rises, it increases blood flow throughout your circulatory system, delivering nutrients and oxygen to the farthest reaches of your body.
As you move in the water, you're pushing against the gentle resistance water puts up, which intensifies your workout. However, this resistance isn't as challenging to overcome. Nor does it risk harming you physically, as lifting too much weight or doing too many reps might.
Swimming and Weight Management for Seniors
Weight gain is up around the world, and it's of special concern for our senior populations. The science is clear: metabolism slows down in old age2, not necessarily because of anything older people are doing wrong.
However, they can help put a stop to the metabolic slowdown and weight gain simply by moving a bit more. It may be painful or downright impossible to engage in land-based sports but swimming lowers the access barriers to physical activity (see below).
Swimming is a Low-Risk, Low-Impact Exercise
One of the biggest advantages of swimming, as compared with other sports, is that it has little negative impact on our joints and ligaments. By contrast, land-based exercise routines, even walking, jar the knees, hips and back.
In fact, physical discomfort is a top reason why seniors avoid physical activity. Aquatic activity wouldn't add to their pain, which makes swimming an ideal workout for seniors.
Studies show that exercising in water can help build muscle endurance while releasing tension on the joints1.
When we swim, the water supports our weight, so our limbs and back don't get any pressure at all while our muscles are being trained. And yet another benefit of swimming for seniors: regular water workouts can help sufferers manage their joint and muscle pain.
Are you ready to find this out for yourself? Check out where you can find the most effective swimming lessons in Sydney here.
Mental Health Benefits of Swimming for Seniors
The cruelty of memory loss is not just in forgotten yesterdays ...
Prof. Steven Sabat, dementia specialist.
This writer cannot imagine anything more devastating than being conscious of losing one’s memories and cognitive functions. Fortunately, swimming is one of the best ways to slow down cognitive decline5. In fact, swimming delivers a host of cognitive and psychological benefits, including:
Of course, research is ongoing, continuing to define the links between swimming and better metal health3. Still, we don't advise waiting for more proof. You can search for how to get the best swimming teachers in Australia here.
Swimming Social Aspects
Today’s headlines are full of the ongoing ‘epidemic of loneliness’. That condition is something that seniors are intimately familiar with. It too puts their mental and cognitive health at risk.
But their situation needn’t be so dire. Taking swimming lessons or a water aerobics class is a great way to meet new people and engage in society. After-class chatter might lead to a cafe invite, a sharing of interests, and a swapping of life stories. Who knows where these new social activities might lead?
Swimming for Older Adults: Getting Started
When you teach your kids to swim, you have a pretty good idea how to go about it. Heavy on the fun, mild on the skill, and safety... Well, it's your job to make sure they stay safe. By contrast, water safety is one of the first considerations for senior swimming lessons.
Safety Before Getting in the Water
As beneficial as swimming is, it's no magic bullet for curing anything. If you have a serious health condition, it's best that you talk with your doctor about your swimming plans. They may recommend signing up for a water aerobics class instead, so your muscles and heart can build up endurance. TB Before swimming or aerobics Be sure to stretch and warm up before you enter the pool.
Swimming Essentials
You don't need much to swim. Just your body, clad in whichever swimming outfit you're most comfortable in, and water. However, as a member of this special population, you might consider these extras.
| 🥽Swimming equipment | 🤔Examples | 🙋♀️Why you should have it |
|---|---|---|
| Protective eyewear | Swim goggles Tinted lenses if you swim outdoors | To protect your eyes against water impurities (chlorine in a pool, or debris and biological material in open water.) |
| Flotation devices | Life jacket, pool noodles, kickboards, flotation belt | Boost confidence in the water. An added safety layer in case of losing balance or the water being too deep. |
| Hydration source | Water An electrolyte solution | Lack of hydration could lead to fatigue and muscle cramps. |
| Waterproof sunscreen | SPF 30 or above | Water magnifies the sun's effects on your skin. |
| Ear protection | Swim caps, silicone earplugs, vinegar-rubbing alcohol drops. | Seniors are particularly vulnerable to swimmer's ear, which could lead to infections that spread to bones. |
| Snacks | Fruits, nuts, raw veggies | Swimming affects insulin sensitivity and glucose levels. A blood sugar crash while you're in the water could be dangerous! |
If you're thinking of taking up swimming after a long time away, these accessories are more important for you. Even if you're a regular (ageing) swimmer, you might consider adding these to your swim bag for safety and convenience.
TB Protect your feet! To reduce the risk of poolside slips and falls, authorities recommend4 wearing some sort of swim shoe. They work well to avoid cuts and injuries in lakes and the sea, too.
See more baby swimming lessons here on Superprof.
Find the perfect coach on Superprof
Choosing the right swimming program for your needs and goals can be a challenge. If there are no swimmers among your friends, you may not know which way to turn or how to get in contact with a good private instructor. This is where we come in.
On the Superprof platform, you'll find hundreds of swim coaches across Australia. They're standing by, ready to help you master aquatic skills or guide your water exercise class.
On each coach's profile, you can find a description of their class, information about their fee, methods and coaching experience.
When you find a suitable profile, you can contact the coach directly via chat or by phone and ask them for more details. They'll suggest a few dates and times on which you can set up your first class and you can see if any can suit you.
Aim for the Superprof swim coach who offers their first class for free!
Overcoming Barriers to Reap Benefits of Swimming for Seniors
For most Aussies, it's hard to imagine anyone deliberately avoiding the water. Still, some have good reasons to, and more than a fair number of them are senior citizens. Here, we cover possible reasons seniors don't risk the water and how to overcome those barriers.
Health Concerns
As with any activity - and at any age, it's always best to talk with your healthcare professional before engaging in a new physical routine.
Ask your doctor if your heart and lungs are up to additional conditioning. If you're taking medication, find out if you should change anything about your health maintenance routine (what time to take tablets, dosage, etc.).
For those with balancing and mobility issues, choose a pool with a ramp or shallow steps into the water, preferably the kind with a handrail. If you need one, be sure to ask if the facility has a pool lift.
Costs
These economic times are hard on everyone, particularly our seniors. Luckily, across Australia, local governments fund and maintain swim programs for their senior populations. This is just a sampling of what’s on offer across our country.
Besides government initiatives, many commercial swim centres offer discounts on water fitness classes and swim sessions for seniors. You might see what’s available in your area or ask your Superprof swim coach to recommend a program.
A qualified swim coach can help you overcome your fear of water, if that’s what’s holding you back. Once that’s behind you, there’ll be no holding you back, as this vivacious octogenarian swim coach proves!
Swimming for Older Adults: Further Reading
- Better Health Channel. “Swimming - Health Benefits.” Vic.gov.au, 2021, www.betterhealth.vic.gov.au/health/healthyliving/swimming-health-benefits. Accessed 18 Jan. 2026.
- Bean Sterzick, Melissa . “How Aging and Weight Gain Are Related | Torrance Memorial.” Torrancememorial.org, 2024, www.torrancememorial.org/healthy-living/blog/how-aging-and-weight-gain-are-related/. Accessed 18 Jan. 2026.
- Oliver, Janice. “Swimming & Brain Health: Mental and Cognitive Benefits for All.” Swim Design Space, Swim Design Space Limited, 27 May 2025, www.swimdesignspace.com/blog/swimming-brain-health-mental-and-cognitive-benefits-for-all. Accessed 18 Jan. 2026.
- Justice, Department of Communities and. “Spotlight on Water Safety for Seniors This Summer | NSW Government.” Www.nsw.gov.au, 4 Nov. 2023, www.nsw.gov.au/media-releases/water-safety-for-seniors. Accessed 18 Jan. 2026.
- ericlegdeur. “Aquatic Therapy and Embodiment in Alzheimer’s Disease and Dementia.” EWAC Medical, 12 Oct. 2021, www.ewacmedical.com/aquatic-therapy-embodiment-alzheimers-disease-dementia-the-state-of-knowledge/. Accessed 18 Jan. 2026.
In our article, we described in more detail how swimming can help you lose weight.
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