Is Swimming Better Than Walking?

Understanding Two of the UK’s Favourite Low-Impact Exercises

Across the UK, swimming and walking remain two of the most accessible and joint-friendly exercises. Both are endorsed by the NHS as excellent ways to stay active, improve cardiovascular health, and maintain mobility at any age.

But when it comes to fitness and weight loss — is swimming actually better than walking?

The answer depends on your goals, health status, and access to facilities. This guide compares swimming vs walking exercise based on scientific evidence, UK-specific health recommendations, and practical lifestyle factors.

 

1. The Science Behind Both Workouts

Swimming

Swimming is a full-body, low-impact cardio exercise that engages major muscle groups simultaneously — including the core, shoulders, glutes, and legs.

The NHS swimming guidance lists swimming as one of the best exercises for people with joint pain, arthritis, or excess body weight because the buoyancy of water supports most of the body’s weight, easing pressure on the joints.

A 2021 systematic review of aquatic exercise programmes found that regular water-based training improves cardiovascular fitness, balance, flexibility, and muscle strength, all while keeping joint stress low thanks to the supportive properties of water.

Together, this evidence shows that swimming can enhance aerobic capacity and overall functional fitness without the joint strain often associated with land-based exercise.

 

Walking

Walking, on the other hand, is often underestimated. The NHS describes walking as a simple, free form of exercise that “can help you build stamina, burn excess calories and make your heart healthier.”

 

A 2023 meta-analysis published in the European Journal of Preventive Cardiology found that walking just 3,867 steps per day reduced the risk of all-cause mortality, while higher daily step counts — around 7,500 steps or more — provided even greater cardiovascular benefits.

Walking requires no equipment beyond good shoes, walking trousers, or in some cases a walking pad or walking treadmill pad for those training indoors. It’s accessible, joint-friendly, and particularly effective for beginners or older adults.

 

2. Comparing Energy Burn: Swimming vs Walking

When comparing calorie burn, water resistance gives swimming an advantage.

 

Exercise	Intensity	Average Calories Burned (per 30 min, 70 kg adult)
Walking (4 mph)	Moderate	130–150 kcal
Walking (6 mph brisk)	Fast	180–200 kcal
Swimming (leisurely)	Moderate	200–250 kcal
Swimming (front crawl, vigorous)	High	300–350 kcal

 

(Source: Harvard Medical School Exercise Tables)

Swimming burns more calories per minute due to the resistance of water and engagement of multiple muscle groups. However, walking can be sustained longer — and daily consistency often matters more for weight loss than intensity alone.

 

3. Weight Loss: Swimming or Walking for Weight Loss UK?

For UK adults aiming to manage weight, both walking and swimming are effective when paired with a calorie-controlled diet.

 

• Swimming may yield faster calorie expenditure in shorter sessions.

  A 2010 study published in the Journal of Exercise Rehabilitation found that overweight adults who participated in a six-week aqua-jogging programme significantly reduced body fat mass and waist circumference, demonstrating that water-based exercise can effectively support weight loss while remaining gentle on the joints.

  More recent evidence supports similar outcomes: a 2025 systematic review and meta-analysis published in BMJ Open found that regular water-based workouts in overweight and obese adults significantly reduced body weight and waist circumference, and because the buoyancy of water reduces joint loading, they are often easier to tolerate than many land-based routines.
  

• Walking remains easier to integrate into daily life.

Regular walking — including walking exercise at home using a folding walking pad — supports long-term adherence. According to the NHS, even a brisk 10-minute daily walk counts towards the recommended 150 minutes of weekly activity and helps improve cardiovascular health and maintain a healthy weight.

The best option depends on consistency. A brisk 45-minute walk five times per week can rival three moderate swim sessions in weekly energy output.

 

4. Joint Health and Low-Impact Fitness

Both exercises are considered low-impact cardio UK options, but swimming has a distinct advantage for those with joint pain or recovering from injury.

 

Swimming Benefits for Joints

• Buoyancy reduces joint loading, making it ideal for people with osteoarthritis or knee replacements.

• Hydrostatic pressure supports circulation and reduces swelling.

• Water-based exercise is often included in rehabilitation routines for people recovering from joint injuries or living with arthritis.

 

Walking Benefits for Joints

• Weight-bearing motion improves bone density, which swimming does not.

• Promotes healthy cartilage by lubricating joints through natural movement.

• Suitable for mild arthritis, provided proper footwear or walking pads with handles are used for support.

 

In summary, swimming is gentler; walking is more bone-strengthening. A balanced routine can include both for comprehensive joint and bone health.

 

5. Mental Health and Stress Relief

Both forms of movement support psychological wellbeing.

 

• Swimming nature effect: The combination of rhythmic breathing, weightlessness, and cool water induces calm.

• A YouGov poll commissioned by Swim England in 2018 found that 1.4 million adults in Britain said swimming had significantly reduced their symptoms of anxiety or depression.
  
• Walking health benefits UK: Walking outdoors, especially in green spaces, has measurable effects on mood.
  
  

• Research on “green exercise” — physical activity in natural environments — has consistently shown benefits for stress reduction and focus. A review published in Extreme Physiology & Medicine found that even short bouts of walking in nature can lower cortisol levels and improve mood.

 

For mental balance, walking may be more accessible, while swimming offers deeper relaxation due to the sensory isolation of water.

 

6. Cost and Accessibility in the UK

Swimming UK

 

• Average entry fee: £5–£8 per session at public leisure centres.

• Requires access to a pool and often travel time.

• Year-round availability, though lane availability varies.

 

Walking UK

 

• Free.

• Can be done anywhere — local parks, urban pavements, or at home with a walking treadmill pad or walking mat.

• Clothing options include walking trousers mens, jogging pants men, and walking leggings women, which are affordable and versatile.

 

For budget-friendly fitness, walking wins. For structured, resistance-based training, swimming offers greater variety.

 

7. Practical Comparison: Pros and Cons

 

Factor	Swimming	Walking
Calories Burned	Higher per minute	Lower, but sustainable longer
Impact Level	Very low impact	Low impact, weight-bearing
Accessibility	Requires pool access	Anywhere, anytime
Joint Health	Excellent for rehab	Builds bone strength
Weight Loss	Faster short-term burn	Easier to sustain long-term
Mental Health	Deep relaxation	Everyday stress relief
Cost	Moderate to high	Free or minimal
Weather/Space	Indoors or outdoor pools	Indoors with walking pad or outside

 

8. Swimming and Walking for Older Adults

Both are suitable for older adults, but priorities differ.

 

• Walking: Supports independence and bone density — the Royal Osteoporosis Society highlights that weight-bearing and muscle-strengthening activities such as brisk walking play a key role in maintaining skeletal strength.

• Swimming: Beneficial for mobility. Research published in Clinical Interventions in Aging found that older adults who performed water-based exercise showed better flexibility and balance than those who trained on land.

 

Combining both — for example, walking most days and swimming once weekly — may offer the best long-term mobility outcome.

 

9. Combining Both for Best Results

You don’t need to choose between them. A weekly routine combining swimming and walking improves endurance, strength, and recovery.

Example weekly plan:

 

Day	Activity	Focus
Monday	45-minute brisk walk or walking pad workout	Cardio & fat burn
Wednesday	30-minute swim session	Joint mobility & endurance
Friday	Walk with weighted vest or incline treadmill	Strength and calorie burn
Sunday	Leisure swim or gentle walk	Recovery

 

Mixing both also prevents overuse injuries — common when repeating one motion exclusively.

 

10. Equipment That Enhances Walking and Swimming Workouts

Walking Gear

• Walking pads UK / walking treadmill pad: Compact machines ideal for office or home gyms.

• Walking with a weighted vest: Increases calorie burn and strengthens posture.

• Jogging trousers men / walking shorts / walking trousers mens: Provide comfort and moisture control.

• Walking leggings women: Ideal for indoor or outdoor workouts.

 

Swimming Gear

• Swim caps, goggles, and fins improve comfort and training efficiency.

• Many local swimming UK facilities offer discounted sessions through council leisure passes.

 

11. Which Is More Joint-Friendly? The Verdict

If you suffer from joint pain, arthritis, or post-surgical stiffness, swimming is typically safer.

 

Walking remains the preferred joint-friendly exercise UK for those who can tolerate light weight-bearing and want to preserve bone health. Both are recommended by NHS guidelines for maintaining musculoskeletal function.

 

12. Environmental and Lifestyle Factors

• Swimming nature connection: Outdoor or “wild swimming” has become increasingly popular in the UK, with many people drawn to the mix of physical challenge and the calming effect of natural water. Immersing yourself in rivers, lakes, or coastal spots can enhance mood, reduce stress, and build a sense of community — as long as safety and water hygiene are kept in mind. If you’re interested in getting started with wild swimming in the UK, read our blog How to Start Wild Swimming in the UK.

  Walking exercise at home: During colder months, walking indoors using a walking pad foldable or walking pad with handle keeps training consistent.

 

Both can adapt to British weather, but walking is more practical in everyday routines.

 

Experts agree: the best exercise is the one you’ll do consistently.

 

13. Who Should Choose Swimming Over Walking?

Swimming may be better if you:

 

• Have arthritis, back pain, or joint injuries.

• Want a full-body workout that includes upper body muscles.

• Prefer non-weight-bearing training.

• Need variety or cross-training to avoid running fatigue.

Walking may be better if you:

 

• Prefer daily, cost-free movement.

• Want to strengthen bones.

• Have limited pool access.

• Need a habit you can maintain anywhere — even indoors.

 

14. Final Verdict: Is Swimming Better Than Walking?

There’s no universal winner — both are powerful tools for cardiovascular health, mental wellbeing, and longevity.

Swimming burns more calories and is gentler on joints, while walking is more sustainable, accessible, and cost-effective.

For most UK adults, the ideal approach is a blend of both — using walking for daily activity and swimming as a complement for full-body conditioning.

 

16. Key Takeaways

• Both are low-impact cardio UK options suitable for all ages.

• Swimming provides greater muscle activation and calorie burn.

• Walking supports bone health and is easier to fit into routines.

• Consistency, not intensity, determines long-term success.

• Using gear like a walking pad or weighted vest can make walking more challenging at home.

 

Final Thoughts

Whether you’re walking through Cardiff parks or swimming in your local leisure pool, the goal remains the same — to move more, stress less, and stay strong for life.

If you want to deepen your understanding of training balance, read our article:

Is It Okay to Just Do Weights and No Cardio? — it explains how cardio and resistance work together for optimal health.

And if you’re ready to upgrade your routine, explore performance-ready gymwear and fitness gear at

Fittux.com — built for movement, made for consistency.