The most common benefits of swimming include the following:
1.Improve muscle strength

Swimmers have stronger muscles when compared to people who do not swim. Swimmers generally gain muscle strength throughout their body whereas, runners see muscle build up only in their legs.

2.Build up bone mass
Swimming shows an increase in both BMD and femoral bone weight when compared to running and other exercises. Only weight-bearing exercises and swimming can help in achieving bone mass.
3.Increase flexibility
Swimming requires certain stretches and twists that will help you in making your body flexible. It is said that your ankles became fins and are stretched with each kick as you push off against the water pressure while swimming. Repetitive stretching makes your body more flexible.
4.Reduces Inflammation
Swimming improves your cardiovascular health and strengthens your heart muscles. Swimming reduces inflammation in your body that can result in atherosclerosis. As the inflammation is reduced, the risk of disease progression also gets reduced.
5.Burn calories
Swimming is one of the easiest ways to burn calories. Swimming is equally efficient as walking on treadmill and can burn equal or more calories. Swimming can burn around 60 -100 calories.
6.Improve exercise induced asthma
Generally physical exertion or exercise can make asthma worse. Swimming allows you to breathe moist air and helps in alleviating asthma symptoms. Swimming also increases your overall lung volume and can teach you new breathing techniques.
7.Lowers stress and depression
There are certain hormones that are released in your body while swimming which can relax your body and give a feel-good emotion. Swimming is also considered as a calming and meditative technique that helps you focus inward and drown out all distractions. Swimming can reverse the damage to the brain by a process called hippocampal neurogenesis.