Living with arthritis can make exercise feel like a difficult decision. Your joints may hurt, feel stiff, or become sore after everyday activities. You may want to stay active but worry that swimming for arthritis could make your pain worse. That is why many people look for exercise that puts less stress on painful joints.
As a swimming coach, I know that movement in water can feel very different from movement on land. Water supports the body and provides gentle resistance. But swimming is not right for everyone in the same way. The best choice depends on your type of arthritis, affected joints, symptoms, and comfort in the water.
Quick Answer
Swimming can be a good low impact exercise for many people with arthritis. Water supports part of your body weight, which can reduce stress on weight bearing joints.
Swimming and other aquatic exercises may help improve joint function, reduce pain, and support overall fitness. However, much of the research looks at aquatic exercise as a whole, not lap swimming alone.
If swimming feels uncomfortable, water walking, water aerobics, or other pool exercises may be a better choice.
Key Takeaways
- Low impact: Water can reduce stress on weight bearing joints.
- Swimming is not the only option: Water walking and water aerobics can also help.
- Start small: Short and comfortable sessions are a good place to begin.
- Listen to your body: Reduce or stop an activity if your symptoms get worse.
Is Swimming Good for Arthritis?
Yes, swimming can be a joint friendly activity for many people with arthritis.
Unlike running or jumping, swimming does not involve repeated impact with the ground. Water also supports your body, which can make movement easier for painful knees, hips, and other weight bearing joints.
However, swimming is only one form of exercise in water. Swimming can also support general fitness while remaining a lower impact option for many people with joint concerns. You can learn more in our guide to Swimming for Weight Loss and Fitness.
This matters because many studies about arthritis focus on aquatic exercise. That can include water walking, water aerobics, jogging in water, and strength exercises performed in a pool.
So, if lap swimming does not feel comfortable, you still have other options.
The best activity is usually one that causes little or no pain and that you can continue regularly.
How Can Swimming and Water Exercise Help Arthritis?
It Can Reduce Stress on the Joints
Water buoyancy supports part of your body weight.
This means your knees and hips do not have to carry the same load they carry during land based activities.
For people with knee or hip arthritis, this can make exercise feel more comfortable.
It May Help Reduce Pain and Stiffness
Research suggests that aquatic exercise can help reduce pain and improve physical function in people with osteoarthritis.
A large review of studies found benefits for pain, joint function, and quality of life. Another review of knee osteoarthritis found improvements in pain, stiffness, and physical function after aquatic exercise.
This does not mean swimming cures arthritis. It does not repair damaged joints.
But regular movement can help many people manage symptoms and stay active.
It Can Improve Movement and Fitness
Water allows you to move while providing resistance.
Swimming can improve cardiovascular fitness and work many muscle groups. Other aquatic exercises can also help with movement, strength, and daily function.
Swimming does not have to be your only form of exercise. Strength, flexibility, and balance activities can also be useful as part of a complete routine.
Swimming for Osteoarthritis
Osteoarthritis, often called OA, commonly affects the knees and hips.
For people with OA, water exercise can be especially useful because it allows movement with less stress on weight bearing joints.
Swimming for Knee Arthritis
Swimming may feel more comfortable than high impact exercise because water reduces the load on the knees.
However, your comfort can depend on the movement you use and your symptoms.
If swimming increases knee pain, do not force yourself to continue. Water walking or other gentle pool exercises may be easier.
Swimming for Hip Arthritis
Hip arthritis can make walking and other land based exercise uncomfortable.
Water can support the body while allowing the hips to move.
Swimming may work well for some people. Others may prefer standing exercises in the pool, especially if swimming strokes feel difficult.
Aquatic exercise can improve pain and function in people with osteoarthritis, but it is not clearly better than every type of land based exercise. The best choice is often the exercise you can do safely and continue over time.
Swimming for Rheumatoid Arthritis
Rheumatoid arthritis, or RA, is different from osteoarthritis.
RA is an inflammatory condition, and symptoms can change over time.
Swimming and other low impact water activities may be useful for some people with RA. The CDC notes that people with rheumatoid arthritis have shown health improvements after hydrotherapy, which involves exercise in warm water.
Your exercise routine may need to change depending on how you feel.
If your joints are more painful or swollen than usual, reducing the intensity or choosing gentler movement may be appropriate.
If you are unsure how much activity is safe during a flare, speak with your doctor or physical therapist.
Swimming vs Other Water Exercises for Arthritis
You do not need to swim laps to get the benefits of exercising in water.
For many people, another water activity may be easier and more enjoyable.
Which Water Activity May Suit You?
Swimming
May suit you if: You feel comfortable in the water and can swim without increased joint pain.
Water Walking
May suit you if: You are a beginner, do not know how to swim, or want a simple starting point.
Water Aerobics
May suit you if: You prefer guided exercise in a group setting.
Keep in mind: The best activity depends on your symptoms, affected joints, ability, and personal comfort.
Swimming
Swimming provides a full body aerobic workout.
It may suit you if you already feel comfortable in the water and swimming does not increase your joint pain.
Water Walking
Water walking is a simple starting point.
You do not need to know how to swim. Walk in water at a comfortable depth while moving your arms naturally.
The water provides resistance while reducing stress on the joints.
Water Aerobics
Water aerobics can be a good choice if you prefer guided exercise.
Classes may include movements for fitness, strength, flexibility, and balance.
Look for an instructor who allows you to adjust movements based on your comfort.
How to Start Swimming With Arthritis
Start smaller than you think you need to.
You do not need to swim long distances during your first session.
Begin with a comfortable amount of activity. This might include a few minutes of easy swimming, water walking, or gentle pool movements.
Take breaks when needed.
Warm Up First
Spend a few minutes moving gently before increasing your effort.
You can walk slowly in the water, move your arms through a comfortable range, or start swimming at an easy pace.
Increase Slowly
As your body gets used to the activity, increase the time or effort in small amounts.
Avoid suddenly adding a large amount of distance or intensity.
The CDC recommends regular aerobic and muscle strengthening activity for adults, but activity can be broken into shorter sessions. Even short periods of movement can be useful when you are getting started.
How Often Should You Swim With Arthritis?
There is no single answer for everyone.
Your ideal routine depends on your symptoms, fitness level, affected joints, and overall health. A good starting point is to choose a short session that feels manageable and build from there.
The general goal for adults is 150 minutes of moderate intensity aerobic activity each week, along with muscle strengthening activities on two or more days. But if you are starting from very little activity, begin with what you can manage.
Do not feel that you must reach these amounts immediately. Consistency matters more than doing too much in one session.
Once you can exercise comfortably and want more structure, you can explore swimming workout routines and adapt the intensity to your ability.
Is Warm Water Better for Arthritis?
Many people find warm water more comfortable for stiff or painful joints.
Warm water may help you relax and move more easily.
However, you do not need a special warm water pool to benefit from aquatic exercise.
Your comfort, symptoms, and the type of activity you are doing all matter.
If you have a health condition that affects how you respond to heat, ask your healthcare professional before exercising in a very warm pool.
Swimming Safety Tips for Arthritis
Swimming is low impact, but a few simple precautions can make your pool sessions safer.
Choose Comfortable Movements
Different swimming strokes place stress on different parts of the body.
If a movement causes pain, do not force it.
Reduce the intensity, shorten your session, or try another water exercise.
Use Support When Needed
Use handrails when entering or leaving the pool.
If you are doing deep water exercise, flotation equipment may help you feel more secure.
Watch for Slippery Surfaces
Pool decks can be slippery.
Walk carefully and take your time when entering or leaving the pool.
Water shoes may provide extra traction for water walking and standing exercises.
Should You Swim During an Arthritis Flare?
It depends on your symptoms.
During a flare, you may need to reduce the amount or intensity of exercise.
Some people may still tolerate gentle movement. Others may need more rest.
Do not push through severe or worsening pain.
If your symptoms are much worse than usual, or you are unsure what activity is safe, speak with your healthcare professional.
What If You Cannot Swim?
You can still exercise in water.
This is one of the biggest benefits of aquatic exercise.
You can try water walking, gentle arm and leg movements, water aerobics, or supervised pool exercises. Stay in an area of the pool where you feel safe.
If you are nervous in the water, adult swimming lessons can help you build confidence and learn the basic skills before starting a regular swimming routine.
When Should You Talk to Your Doctor?
Consider asking a doctor or physical therapist for advice if:
Your pain or symptoms are severe.
Your symptoms get worse and do not improve.
You have significant swelling.
You are unsure whether a certain swimming movement is safe.
A physical therapist can also help you choose exercises based on the joints affected and your current ability.
Frequently Asked Questions
Is swimming good for arthritis?
Swimming can be a good low impact exercise for many people with arthritis. Water reduces stress on weight bearing joints and can make movement easier.
Does swimming help arthritis pain?
Swimming and other aquatic exercises may help reduce pain and improve joint function for some people. However, results vary, and much of the research looks at aquatic exercise rather than lap swimming alone.
Is swimming good for knee arthritis?
Swimming may be easier on painful knees than high impact exercise. If swimming causes pain, water walking or other pool exercises may be a better choice.
Is swimming good for rheumatoid arthritis?
Swimming may be a useful low impact activity for some people with RA. Your exercise routine may need to change depending on your symptoms and disease activity.
Can swimming make arthritis worse?
Any exercise can cause problems if you do too much too soon or ignore worsening symptoms. Start slowly and adjust your activity based on how your body responds.
Final Thoughts
From a swimming perspective, the most useful advice is simple. You do not need to swim long distances or push through painful movements to benefit from being active in water. Some people will enjoy swimming laps. Others will feel better with water walking, gentle pool exercises, or a water aerobics class. Start with what feels comfortable for you.
Swimming for arthritis can be a useful way to stay active while putting less stress on your joints. Pay attention to how your body responds and make changes when needed. The goal is not to force yourself into one type of exercise. It is to find a safe form of movement that you can enjoy and continue over time.
