Walking and swimming are two of the most recommended exercises for adults over 50 — and for good reason. Both are low-impact, accessible, and deliver real health benefits. But which one is better for you? Let's compare them across the metrics that matter most.
Cardiovascular Health
Walking: Brisk walking (5–6 km/h) raises your heart rate into the moderate-intensity zone. Studies show that 30 minutes of daily walking reduces cardiovascular disease risk by 19%.
Swimming: Swimming engages more muscle groups simultaneously, making it slightly more effective for cardiovascular conditioning. Water pressure also improves blood circulation.
Winner: Swimming (by a slight margin)
Joint Health
Walking: Low-impact but still weight-bearing, which is actually good for bone density. However, it can aggravate knee or hip arthritis on hard surfaces.
Swimming: Near-zero impact. Water buoyancy supports up to 90% of your body weight, making it ideal for those with joint pain, arthritis, or recovering from surgery.
Winner: Swimming (especially for those with joint issues)
Bone Density
Walking: Weight-bearing exercise stimulates bone remodelling and helps prevent osteoporosis. This is a critical advantage for post-menopausal women.
Swimming: Because the water supports your weight, swimming doesn't load the bones enough to stimulate bone-building. It's excellent for joints but less effective for bone health.
Winner: Walking (significantly)
Muscle Building
Walking: Primarily works the lower body — calves, quads, glutes, and hamstrings. Upper body engagement is minimal unless using walking poles.
Swimming: A genuine full-body workout. Different strokes target different muscle groups: freestyle works shoulders and back, breaststroke engages chest and inner thighs, backstroke strengthens the posterior chain.
Winner: Swimming
Calorie Burn
Walking: A 70kg person burns approximately 250–300 calories per hour of brisk walking.
Swimming: The same person burns approximately 400–500 calories per hour of moderate swimming. The body also uses extra energy to maintain core temperature in cooler water.
Winner: Swimming
Accessibility & Cost
Walking: Free. No equipment needed beyond comfortable shoes. Can be done anywhere, anytime, alone or with friends.
Swimming: Requires access to a pool, which usually means a membership fee ($15–30/week in Australia). Pool hours and availability can be limiting.
Winner: Walking (significantly)
Mental Health
Walking: Walking outdoors in nature has been shown to reduce cortisol, improve mood, and combat depression. The changing scenery and fresh air add psychological benefits beyond the exercise itself.
Swimming: The rhythmic, meditative nature of swimming is excellent for stress relief. Many swimmers describe it as a form of moving meditation. However, indoor pools lack the nature benefits.
Winner: Tie (different but equally valuable)
The Verdict
There's no single winner — the best exercise is the one you'll actually do consistently. But here are our recommendations:
- Choose walking if: you want bone-building benefits, enjoy being outdoors, prefer free and flexible exercise, or are just starting out
- Choose swimming if: you have joint pain or arthritis, want a full-body workout, enjoy the water, or need a low-impact option
- The ideal approach: Do both! Walking 3–4 times per week plus swimming 1–2 times gives you the best of both worlds — bone loading from walking and joint-friendly full-body conditioning from swimming