With mounting concerns around stress, mental health, and work-life balance, the need for accessible and effective stress relief methods has never been greater. New research has revealed that swimming is emerging as one of the most effective ways people are looking to combat their stress.

Leading mid-market health club Total Fitness surveyed over 2,000 people from the UK to explore the UK’s relationship with swimming, its emotional benefits, and how it supports mental well-being. The research highlights that stress relief is one of the biggest motivators for swimming, with over half of UK adults citing it as a key reason they take to the pool.

Laurel van der Toorn, LMFT and clinical director of Laurel Therapy Collective, points to some of the deeper neurological reasons behind this. “Swimming increases oxytocin, sometimes called the bonding hormone, though it doesn’t need to be with another person. Oxytocin has antidepressant effects,” she explains, adding that swimming also improves neuroplasticity, which is the brain’s ability to remain mentally flexible and adaptable.

As well as being an ideal form of physical exercise that engages nearly every muscle in the body while being low impact, studies from Sport England have shown that being in water can lower cortisol levels, the hormone responsible for stress, and release endorphins, which help to elevate mood. The ability to disconnect from technology is another significant benefit, particularly among younger adults, with over a quarter of 16–24-year-olds reporting that they valued swimming as a way to escape screens and social media.

Brad Whinstone, swim development lead at Total Fitness, said: “Stress has become a prevalent issue in today’s fast-paced world, and finding an accessible, enjoyable way to manage it is crucial. Swimming is a full-body workout that engages both the body and mind, offering a unique sense of calm and relaxation. Unlike many other forms of exercise, it removes external distractions. There are no phones, no emails, just the rhythmic movement of the water.”

For those seeking targeted mental health benefits, van der Toorn notes that the evidence points to a clear approach. “For optimal mental health benefits, research has shown that three to five moderate intensity swimming sessions per week for 4–16 weeks leads to a significant decrease in depression. For anxiety, a lower intensity approach is most effective at the same cadence, or a switch to water aerobics.”

Despite its benefits, many adults face barriers to swimming more frequently. Body image concerns are the number one deterrent, especially among women and young adults. Pool overcrowding, cost, and lack of access to swimming facilities also prevent people from taking advantage of the mental and physical benefits of swimming. 

Van der Toorn acknowledges a subtler barrier too. “Swimming is difficult to access and requires intentional setting aside time and being offline, which can feel overwhelming and stressful for people whose nervous systems are fried and addicted to connectivity. That’s likely a sign you’d benefit most.”

Still, public affinity with swimming remains strong, with 68% of people identifying it as their preferred form of exercise and 79% of swimmers reporting positive emotions from the activity.

Total Fitness is working to address accessibility through its Swim Academy, offering lessons for children aged 0 to 11 following the Swim England framework, alongside Baby Swim sessions, free assessments, and a Free Family Pool Pass for non-members. Each club features three dedicated pools, including a 25-metre main pool, a family pool, and a hydropool for rehabilitation and relaxation.

Swimming offers wide-ranging mental health benefits, from reducing stress and depression to improving neuroplasticity and emotional regulation.