Why going long and slow is good for your health

Long distance swimming is one of the best ways to build not just stamina in the water, but a foundation for lifelong health and wellbeing, says Dr Hussain Al-Zubaidi

The idea of swimming further than you are used to can feel intimidating. Yet long distance swimming is one of the best ways to build not just stamina in the water, but a foundation for lifelong health and wellbeing.

So, what exactly counts as ‘long distance’? In pool terms, anything above 800m is generally classed as distance swimming. Open water swimmers often see 5km or more as an endurance event, with marathon swims like the English Channel remaining iconic goals. But the real magic of long-distance swimming lies less in the number and more in the time spent moving at a steady, sustainable pace.

How hard should it feel?

Think of long distance swimming as a low to moderate effort. If you wear a heart rate monitor, that’s around 60–75% of your maximum. In simple terms, you should be able to keep a smooth rhythm, breathe comfortably and maintain good form throughout.

Why bother swimming for so long?

Studies show that steady aerobic activity can lower your risk of heart disease by up to 30%, help regulate blood sugar, and reduce the risk of type 2 diabetes and high blood pressure. For many of my patients, adding gentle endurance sessions through swimming has been a turning point for improved metabolic health.

Crucially, swimming’s unique appeal is its joint friendly nature. For people with arthritis, injuries or sore knees, swimming long and slow offers cardiovascular benefits with none of the impact.

Mentally, the benefits are equally strong. Immersing yourself in a long swim can calm a racing mind, boost mood and help with better sleep, something I see every week with the swimmers I support at our regular ‘swim together’.

Suggestion of the month:

Could your next swim be a little longer? If you want to go further, start by extending your current swim by 5–10 minutes each fortnight. Think less about pace, more about finding a relaxed rhythm. Open water venues and group swims can make it easier to feel motivated plus bring the added joy of connecting with nature as you move.