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Swimming is one of the most effective and gentle sports.
April 19, 2025
Marie Hein
Those who swim regularly not only improve their physical fitness and mental strength but also keep their brain in top shape
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When we dive into the water, everything changes: the body feels lighter, the breath finds its own rhythm, and thoughts come to rest. But while the outer world becomes quieter, the brain is running at full speed. The coordinated movement challenges the nervous system, activates neural networks, and initiates biochemical processes that not only enhance our physical performance but also strengthen the brain. Those who swim regularly not only train muscles and endurance – but also improve concentration, memory, and cognitive flexibility.
Whether running, cycling, or swimming – every movement is controlled by the brain. However, during swimming, the central nervous system faces special challenges: to move the body fluidly, both halves of the body must work perfectly coordinated and synchronized, unlike running or cycling. For this to happen, multiple brain areas must work together precisely. This exactly promotes neuroplasticity, the ability of the brain to form new connections and adapt to challenges.
In addition, swimming is one of the aerobic sports, that is, endurance or cardio training. Large muscle groups are moved rhythmically over a longer period while the breathing and heart rate rise. This boosts circulation – also in the brain – and the body produces BDNF (Brain-Derived Neurotrophic Factor).
Behind it hides a tiny protein that neurobiologist and one of the leading experts in brain research, Martin Korte, calls "brain fertilizer". For good reason: the more BDNF we have, the better our logical and abstract thinking and our memory performance work. Plus: The growth factor not only protects existing nerve cells but also promotes the formation of new synapses.
Thus, the body is able to build up a kind of reserve of neuronal connections, which it can fall back on in bad times – for example, when some decay during the aging process. This in turn has another advantage: Researchers have found that swimming even has an influence on neurodegenerative diseases such as Alzheimer's. Although these cannot be cured by regular swimming sessions, the risk of developing them can be reduced and symptoms alleviated.
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Those who swim regularly can reduce the risk of developing Alzheimer's.
According to Martin Korte, it takes three to four sessions per week to achieve noticeable effects on concentration, memory, and neural networking. The intensity is important: A few relaxed laps are good for well-being, but for maximum BDNF release, the scientist recommends 20 minutes of vigorous swimming. The comparison to other endurance sports is interesting: While jogging or cycling usually requires 40 to 60 minutes to achieve a similar effect, swimming is much more efficient.
Swimming is one of the most effective and at the same time gentlest sports. The buoyancy of the water relieves the joints. At the same time, the entire body works – from the legs through the trunk muscles to the arms. The water pressure also challenges the cardiovascular system by pressing against the chest and strengthening the respiratory muscles.
Everyone who has ever dipped into a pool, lake, or the sea knows the feeling of immediate relief. This is not only due to the physical buoyancy but also to the way our nervous system reacts to water. As with other sports, the 'happiness hormone' serotonin is released – a neurotransmitter that regulates our mood, appetite, sleep, and social behavior. A deficiency can lead to depression or sleep disorders, among other things.
But what makes swimming so special is its mental effect: In hardly any other sport do we have to concentrate so much on the here and now, namely, on not going under and not swallowing water. There is little time for endless loops of thought; instead, one is forced to concentrate on the movement.
Studies have also shown that, for example, immersion in water activates the vagus nerve. This ensures relaxation and can lower cortisol levels. At the same time, controlled breathing stimulates the parasympathetic nervous system, which is responsible for regeneration and stress reduction.
First of all: It doesn't really matter where you swim – the main thing is to swim. However, different bodies of water have different effects on our bodies. Open water offers additional mental benefits: swimming in the sea or in lakes enhances sensory perception because temperature, currents, and environment vary. The body has to constantly adapt, which further challenges the brain. Pools, on the other hand, offer a consistent, predictable environment, ideal for a meditative swim session.
