Swimming or running for heart health

Swimming can greatly help improve cardiovascular health, especially with advancing age, by increasing arterial flexibility, lowering blood pressure, and reducing the risk of heart disease. Long-term studies have shown that swimmers are up to 53% less likely to die compared to those who do not exercise or who practice other sports, and that swimming helps reduce arterial stiffening, ease blood pressure, and improve blood flow to the brain. It is considered a comprehensive activity that works the entire body, increasing blood circulation and enhancing vascular flexibility—both of which are crucial for maintaining heart and blood vessel health as we age. Practicing swimming three times a week for 30-45 minutes is sufficient to achieve significant benefits within three months; continued practice is necessary to further promote arterial health and reduce stiffness. This is especially beneficial for seniors with joint conditions and in hot weather, as swimming minimizes joint pressure and helps adapt to climatic conditions.

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