Swimming is often called “easy on the joints” – but how much of that is backed by evidence? We checked what the WHO, the Austrian movement recommendations and a Cochrane review actually say, and where the data run out.
- Recommendation: The WHO and gesundheit.gv.at recommend that adults aged 65+ get 150–300 minutes of moderate-intensity activity per week plus muscle-strengthening on at least 2 days. Which activity you choose is open – swimming is one option.
- Evidence: A Cochrane review of aquatic exercise for knee and hip osteoarthritis (13 trials, 1,190 people, average age 68) found about 5 points less pain and disability on a 0–100 scale and about 7 points higher quality of life. The evidence is rated moderate and no serious adverse events were reported.
- Limit: The trials tested supervised water exercise for up to 12 weeks, not lap swimming. The effects are small and were measured right after the course.
- Falls: To prevent falls, the WHO recommends balance and strength training on 3 or more days a week. These sources do not say that swimming alone replaces it.
What do the WHO and Austria recommend?
The WHO 2020 guidelines give adults aged 65+ 150–300 minutes of moderate (or 75–150 minutes of vigorous) aerobic activity per week, muscle-strengthening of all major muscle groups on at least 2 days, and varied training emphasising balance and strength on 3 or more days to prevent falls. According to the WHO, even light activity in place of sitting has benefits.
The Austrian recommendations on gesundheit.gv.at give the same 150–300 minutes and 2 strength days, and advise avoiding long periods of sitting or breaking them up with movement. Intensity and amount should match your fitness and any limitations.
What does research say about joints?
The Cochrane review by Bartels and colleagues (2016) pooled 13 trials with 1,190 participants, mostly women with an average age of 68. People who did up to 12 weeks of water exercise rated pain and disability about 5 points better (0–100 scale) and quality of life about 7 points higher than comparison groups without water exercise. The authors describe a probable small improvement in pain and disability and a possible small improvement in quality of life. No serious adverse events were reported.
What the studies do not show
The review covers knee and hip osteoarthritis and supervised water exercise – not automatically lap swimming, and not every other joint problem. Effects were measured right after the course; the summary we read says nothing about long-term effects. It also dates from 2016, and later studies may change the picture. The often-cited benefit that buoyancy takes load off the joints is a physical property of water, not a study result.
Practical tips (not a study)
Check with your doctor before starting if you have existing conditions, have had surgery or have new pain. Go at your own pace, take breaks and stop if it hurts. Wear non-slip footwear on the pool edge, use handrails and entry aids, and do not swim alone if you feel unsure.
Schwimmschule Mo: swimming for adults and older people in Graz
At Schwimmschule Mo we teach adults in private courses for adults in Graz, at your own pace and without spectators. We are not a medical facility and do not replace therapy; we help you learn to swim and feel safe in the water. For getting started, read our article Learning to swim as an adult. You can find free slots on the booking page.
Frequently asked questions
Is swimming good for the joints?
For knee and hip osteoarthritis, a Cochrane review shows small improvements in pain, disability and quality of life from supervised water exercise. It did not test whether lap swimming does the same.
Can I still learn to swim at 70?
We know of no age limit. What matters is fear, prior experience and practice time. If you have existing conditions, please check with your doctor first.
How often should I swim per week?
The recommendation covers activity overall: 150–300 moderate minutes per week for adults 65+. How much of it happens in the water depends on your fitness and your doctor’s advice.
Does swimming replace strength training?
The WHO and gesundheit.gv.at recommend muscle-strengthening on at least 2 days a week. These sources do not say whether swimming covers this; if in doubt, ask your doctor or a physiotherapist.
Does swimming replace physiotherapy?
No. Swimming and water exercise can be a complement but do not replace treatment prescribed by a doctor.
Sources
- WHO 2020 Guidelines on physical activity and sedentary behaviour (Bull et al., Br J Sports Med)
- gesundheit.gv.at: Bewegungsempfehlungen für Senioren (ab 65 Jahren)
- Cochrane: Featured review – Aquatic exercise for knee and hip osteoarthritis
- Bartels et al. 2016, Cochrane Database Syst Rev (PubMed)
This article does not replace medical advice. If you have health concerns, please speak to your GP.
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