As temperatures rise, many people head to the pool to cool off and unwind. For older adults, however, swimming offers a significant additional benefit: it can reduce the risk of falls, which are a leading cause of injury among seniors.
In a recent Australian study of 1,700 men aged 70 and older, researchers tracked the participants’ exercise habits and recorded falls over four years. During the study nearly 2,700 falls were reported, yet the 88 men who swam regularly were 33 percent less likely to experience a fall than those who did not swim. Interestingly, other common activities—such as golf, calisthenics, cycling, running, or walking—did not show the same protective effect.
Falls are a major concern for older adults. According to the Centers for Disease Control and Prevention, about one in three Americans aged 65 and older falls each year, often resulting in broken bones, head injuries, and long recovery periods that can limit mobility and cause additional health problems.
Researchers believe swimming helps reduce fall risk by improving core strength, balance, and coordination. Unlike many land-based activities, swimming requires a swimmer to create a stable base in a fluid environment while coordinating upper and lower body movements. Study author Dafna Merom, associate professor of physical activity and health at the University of Western Sydney, explained that this unique demand on the body may help explain swimmers’ improved stability.
Supporting that idea, swimmers in the study also performed better on a “postural sway” test, which evaluates standing balance. Although the study focused on men, the researchers expect similar benefits for women and suggested the effect could be even stronger for women, who typically have lower muscle strength than men.
Ready to start your swimming?
If you or a loved one are thinking of beginning a swimming routine, consider these practical tips to stay safe and get the most benefit:
· If swimming outdoors, use a waterproof sunscreen with at least SPF 30. Spray sunscreens can help reach difficult areas like the back. Apply sunscreen about 15 minutes before entering the water.
· A light, healthy snack before swimming—such as a banana or a small handful of trail mix—can provide energy without weighing you down.
· Stay hydrated. Even when you are in the water, it’s important to keep a bottle of water nearby and take regular sips.
· Swim with a partner or choose a pool with a lifeguard on duty to ensure help is available if needed.
· Use proper gear: goggles keep water out of your eyes, a swim cap helps contain hair and reduce drag, and a comfortable swimsuit makes exercise more enjoyable.
· Many community pools offer designated lap lanes, adult-only swim times, or water aerobics classes tailored to older adults. Contact your local pool to learn about schedules and programs that fit your needs.
Swimming can be an enjoyable, low-impact way to build strength, improve balance, and reduce the risk of falls. With sensible precautions and consistent practice, it can become a valuable part of a safe, active lifestyle for seniors.