The debate between swimming and running is ever-present in the quest for optimal fitness.

Both forms of exercise offer significant health benefits, but the question remains: is swimming better than running?

This article aims to dive into the depths of swimming vs running, examining calories burned, the impact on the body and whether swimming can complement running.

Is Swimming Better Than Running For Burning Calories?

The comparison of calories burned in swimming vs running reveals that both activities can torch calories effectively, but the exact amount depends on the intensity and individual effort.

Swimming engages the whole body, providing a rigorous cardiovascular workout with resistance from water. On the other hand, running might lead to higher calorie burn per hour for some, given its high-impact nature.

The Harvard Medical School estimates calories burned over 30 minutes for swimming and running by body weight. Leisurely swimming can burn from 180 to 266 calories.

Meanwhile, vigorous swimming increases this range to 300 to 444 calories, depending on whether you weigh 125, 155 or 185 pounds.

Running at 5 mph burns between 240 and 355 calories, and accelerating to 7.5 mph significantly boosts calorie expenditure to between 375 and 555 calories. These figures highlight the variability and impact of intensity and body weight on overall calorie burn.

Swimming Vs Running To Lose Weight

Swimming stands out for several reasons when comparing swimming and running for weight loss. It offers a full-body, low-impact workout that can burn significant calories while being gentle on the joints.

Swimming is particularly beneficial for those with joint issues or recovering from injuries. For effective weight loss, swimming for 30 minutes 3-5 times a week is recommended.

While running also aids in weight loss through high-calorie burn, swimming’s appeal lies in its ability to provide a comprehensive workout that improves cardiovascular health and muscle tone across the body.

Swimming also reduces the risk of injury compared to the high-impact nature of running, making it a safer, more sustainable option for long-term fitness and weight management.

Mental Health Benefits Of Swimming And Running

The relationship between physical activity and mental health is well-documented, with swimming and running offering unique benefits beyond physical fitness.

Engaging in regular exercise can significantly impact mental well-being, helping to alleviate symptoms of stress, anxiety and depression.

Here, we explore how the distinct characteristics of swimming and running contribute to mental health improvements.

Benefits Of Swimming For Mental Health

1. The buoyancy of water has a soothing effect, similar to hydrotherapy, reducing stress hormone levels and promoting relaxation.
2. Swimming stimulates the release of endorphins, known as happiness hormones, which improve mood and reduce feelings of depression and anxiety.
3. Due to increased blood flow to the brain, regular swimming has been linked to better memory, cognitive function and neurogenesis, especially in ageing populations.

Benefits Of Running For Mental Health

1. Running regularly can lower symptoms of depression and anxiety by releasing endorphins and serotonin, chemicals that improve mood and reduce pain.
2. It promotes better sleep patterns, improving mental health by reducing insomnia and sleep disturbances.
3. Achieving running milestones can increase self-esteem and confidence, providing a sense of accomplishment and personal growth.

While specific recommendations can vary based on individual fitness levels and health conditions, general guidelines suggest engaging in moderate aerobic activities. This includes swimming for at least 150 minutes per week or about 30 minutes on most days of the week.

This frequency can reduce stress, enhance mood and improve cognitive function. Adjusting the intensity and duration to fit personal capabilities and goals is essential for maximising the mental health benefits of swimming.

 

Swimming Vs Running: Which One Is Better For You?

Choosing between swimming and running hinges on several factors that align with personal circumstances and fitness goals.

Consider these questions to guide your decision:

1. Accessibility: Is a pool readily available to you, or would running, which requires less specific conditions, be more practical?
2. Fitness Objectives: Are your goals toward improving bone density or seeking a low-impact exercise due to joint concerns?
3. Injury Considerations: Depending on whether you’re recovering from a lower-body or upper-body injury, one activity may be more suitable than the other.
4. Lifestyle Compatibility: Evaluate how each activity fits into your daily routine, considering the preparation time and equipment needed.
5. Enjoyment Factor: Which activity do you enjoy more? Long-term consistency is more likely with an exercise you look forward to.

 

Conclusion About Swimming Vs Running For Burning Calories

In the debate of swimming vs running, the choice ultimately hinges on personal preferences, fitness goals and physical condition.

For joint-friendly, full-body conditioning, swimming might edge out running. However, for straightforward, accessible cardio that emphasises leg strength and endurance, running takes the lead.

Whether one is better is subjective, incorporating both could lead to a well-rounded fitness regimen.

Remember, the best exercise is the one you enjoy and can consistently incorporate into your lifestyle.

If you’re looking for a certified swimming coach in Singapore to teach you how to swim, SG Condo Swimming Lessons can match you with the right instructor. Contact us today to book a class.

 

Frequently Asked Questions About Swimming Vs Running For Burning Calories

Does Swimming Help With Running?

Yes. Swimming can be an effective cross-training activity to enhance running performance. It builds endurance, strengthens muscles that running doesn’t target, and aids in recovery by reducing stress on overused muscles.

Can Swimming Give You Abs?

Yes, swimming can help develop abs by engaging the core muscles during strokes and maintaining body stability in the water. It’s an effective full-body workout that includes the abdominal muscles.

Can You Lose Belly Fat By Swimming?

Yes, swimming can help lose belly fat by burning calories and engaging the core muscles, especially with strokes like the butterfly and freestyle.

What Kind Of Swimming Burns The Most Fat?

Freestyle and butterfly strokes are known to burn the most fat due to their high intensity and the engagement of multiple muscle groups.

Can I Still Burn A Significant Number Of Calories If I Swim At A Slow Pace?

Yes, even swimming at a slow pace can burn many calories because water resistance makes your body work harder than on land.

Will Swimming Classes Provide Enough Personalised Attention To Address My Fitness Goals?

Swimming classes often offer personalised attention to meet individual fitness goals, especially in smaller groups or private lessons, where instructors can tailor the training to each participant’s needs.