I often think about the best way to reach my cardio goals. Running and swimming are two top choices in the debate of running vs Swimming for cardio. Each has its good points and not-so-good points.
So, the big question is: which is better for cardio? I’ll look at the differences and benefits. This will help you pick the right one for your workout.
In this article, we’ll dive into running and swimming. We’ll see which one fits your fitness goals better.
The Cardio Conundrum: Choosing Between Running and Swimming
Running and swimming are big in cardio. But what’s best for you depends on your goals. Each has its benefits for different fitness needs.
Running helps make bones stronger and boosts heart health. Swimming, being low-impact, is gentler on your body. Yet, it’s excellent for your heart, too.
Choosing between running and swimming depends on your goals, health, and what you like. Let’s examine the main differences to see which might fit you better.
| Aspect | Running | Swimming |
|---|---|---|
| Impact Level | High Impact | Low Impact |
| Cardio Benefit | Excellent | Excellent |
| Muscle Engagement | Primarily Lower Body | Full Body |
| Injury Risk | Higher Risk | Lower Risk |
Knowing these differences helps you choose the right cardio for your goals. Next, we’ll explore each exercise in more detail.
Understanding Cardio Exercise and Its Importance
Cardiovascular exercise is key to staying fit. It helps the heart, lungs, and body use oxygen better. This is why it’s so crucial for your workouts. By engaging in regular cardio activities, you improve your endurance and enhance your body’s ability to efficiently transport oxygen to your muscles, which is crucial during any physical activity. Over time, this leads to a stronger cardiovascular system, allowing you to perform better in both daily tasks and more intense workouts.
Cardio exercises, like running and swimming, make your heart beat faster. They also make blood flow better. This boosts your heart health. Additionally, these exercises help regulate blood pressure and improve circulation, reducing the risk of heart disease. Consistent cardio supports physical health and positively affects mental well-being, as it releases endorphins that can elevate your mood and reduce stress levels.
What Makes an Exercise “Cardio”?
An exercise is “cardio” if it increases your heart rate and keeps it up. It must also make your heart stronger. Running, swimming, cycling, and brisk walking are great examples. These activities elevate your heart rate, essential for improving cardiovascular endurance. As your heart works harder, it becomes more efficient at pumping blood, delivering oxygen to your muscles, and enhancing overall stamina. This helps you perform daily activities more efficiently and prepares your body for more strenuous physical challenges.
These activities are suitable for your heart. They also help with running for weight loss and swimming for cardiovascular health. The key is how hard and long you do the activity. Engaging in these exercises consistently can lead to significant improvements in your fitness levels. The intensity and duration of your workouts play a crucial role in determining the effectiveness of your cardio sessions, as more prolonged and more vigorous efforts typically yield better results regarding weight management and heart health.
The Role of Cardio in Overall Fitness
Cardio is vital for fitness. It makes your heart healthier, increases stamina, and helps with weight. It also boosts mental health and lowers disease risks.
Adding cardio to your routine brings significant benefits. You’ll see better heart health, endurance, and a firmer body. Running, swimming, or other cardio is essential.
Running vs Swimming for Cardio: The Fundamental Differences
To determine which cardio exercise is better, we must know the differences between running and swimming. Both are great for heart health, but they work the body differently.
Impact vs. Resistance
Running and swimming stress the body in different ways. Running is hard on the joints because of the landing. Each time a runner’s foot strikes the ground, it generates a significant impact that can lead to wear and tear on the knees, ankles, and hips. Swimming in water is easier on the joints, as the buoyancy of the water reduces the strain on the body and allows for a smoother range of motion.
Running can hurt the joints over time. The repetitive motion and impact can result in conditions such as runner’s knee or shin splints. But swimming is gentler, thanks to the water’s support. This makes swimming preferable for those with joint concerns or recovering from injuries. Additionally, swimming can enhance flexibility and promote rehabilitation by allowing individuals to exercise without the risk of aggravating existing injuries.
Muscle Engagement Patterns
Running and swimming work different muscles. Running mainly works the legs and glutes. Swimming works the whole body, including arms and core.
Running is excellent for strong legs and heart health. But swimming vs running calories burned shows that swimming can burn as many calories, depending on how hard you swim.
Choosing between running and swimming depends on what you like and your goals. Knowing the differences helps make a better choice.
Caloric Burn: Running vs Swimming
Caloric burn is essential for a good cardio workout. It matters whether you run or swim. Knowing how each burns calories helps you choose your workout. Understanding the nuances of caloric expenditure can guide you in selecting the most effective exercise for your fitness goals. For instance, if weight loss is your aim, recognizing how many calories you burn through different activities can influence your routine. Each activity contributes to calorie burn and impacts your overall health and endurance, making it essential to assess your personal preferences and fitness objectives.
Factors Affecting Calorie Expenditure
Many things affect how many calories you burn. These include intensity, duration, and individual characteristics like weight and fitness. For example, running harder or longer burns more calories. The intensity of your workout plays a crucial role; higher intensity workouts can significantly increase your heart rate, leading to a more significant caloric deficit. Similarly, the duration of your exercise session matters; longer sessions naturally allow more calories to be burned, as the body continues utilizing energy stores. Individual characteristics such as your current weight and overall fitness level also influence calorie burn, as heavier individuals typically expend more energy during physical activity than lighter individuals.
Swimming also burns calories, depending on the stroke and pace. Swimming freestyle at a moderate pace burns a lot of calories. But, swimming faster or using strokes like butterfly burns even more. The efficiency of each stroke affects how many calories are burned; for instance, the butterfly stroke is one of the most demanding and can lead to a higher caloric burn due to the strength and coordination required. Additionally, water temperature and resistance factors can further influence the number of calories expended while swimming, making it essential to consider these variables when evaluating your workout options.
Comparing Calorie Burn Rates
Running and swimming burn different amounts of calories. Running can burn 600 to over 1000 calories per hour, depending on how fast you run and your weight.
Swimming burns about 450 to 700 calories per hour. This varies based on the stroke and how hard you swim.
A fitness expert says, “Swimming burns calories, but it’s often not counted as much as running. Yet, swimming works your whole body and is easier on your joints.”
“The key to effective weight loss is not just about the calories burned during exercise, but also about the overall lifestyle changes accompanying regular physical activity.”
Both running and swimming can help with weight loss. They work best when you eat well and exercise regularly. Choose what you like, based on your goals and what feels good for you.
Cardiovascular Health Benefits Comparison
Running and swimming are great for your heart. But they work in different ways. Both make your heart more potent, but in different ways.
Heart Rate Training Zones
Heart rate training zones are essential for working out. They show how hard you’re working by how fast your heart beats. Running makes your heart beat faster because it’s hard on your body. This increase in heart rate is essential for building endurance and improving cardiovascular fitness, as it pushes your heart to adapt to higher levels of exertion over time.
Swimming is easier on your body, but it works your heart hard. It keeps your heart rate steady, allowing for a more controlled and sustained cardiovascular workout. This steady state can enhance your aerobic capacity and endurance without the same impact stress that running may impose.
A study showed runners’ hearts beat faster. But swimmers’ hearts stayed steady. This is good for your heart. The ability of swimmers to maintain a consistent heart rate indicates effective cardiovascular conditioning, which can lead to improved heart health and lower resting heart rates over time, contributing to overall longevity and well-being.
Long-term Cardiovascular Adaptations
Running and swimming change your heart in different ways. Running makes your heart pump better. Swimming makes your heart stronger.
Swimmers’ hearts beat less wildly over time. Runners’ hearts get better at handling different levels of effort. Both are good for your heart.
In short, running and swimming both help your heart. Knowing how they help can help you choose the best exercise for you.
Muscle Development: How Each Exercise Shapes Your Body
Running and swimming are great for your heart. But they work your muscles in different ways. This helps you pick the best exercise for your goals.
Running mainly works your legs. It makes your quadriceps, hamstrings, and calves stronger. It also helps your glutes and core a bit.
Running and Lower Body Development
Running is excellent for your legs. It strengthens them and increases their endurance. It also works your quadriceps, hamstrings, and calf muscles a lot. In addition to these primary muscle groups, running also engages the hip flexors and the muscles around the ankles, contributing to overall stability and power during your runs.
- Strengthen the quadriceps, hamstrings, and calf muscles
- Enhance the endurance of the glutes
- Engage the core muscles for stability
- Develop the hip flexors and improve ankle stability
You can change how hard you run to build muscles more or less. Running uphill, for example, works your glutes and hamstrings harder. Additionally, incorporating interval training, where you alternate between sprinting and jogging, can enhance muscle growth and cardiovascular fitness.
Swimming and Full-Body Muscle Engagement
Swimming works your whole body at once. It targets your arms, back, legs, and core, making it a full-body workout that builds strength and enhances flexibility and endurance. Each stroke engages different muscle groups, ensuring a balanced workout that promotes overall fitness and muscle tone.
- Arms: Through various strokes, swimming targets the biceps, triceps, and shoulder muscles, allowing for increased upper body strength and improved range of motion.
- Back: The latissimus dorsi and other back muscles are engaged during strokes like the freestyle and backstroke, which help to improve posture and spinal alignment while providing a robust workout for the back.
- Legs: The kick in swimming works the legs, including the quadriceps, hamstrings, and calf muscles, promoting muscle endurance and strength, which can also benefit other physical activities.
- Core: The core muscles are engaged to maintain a streamlined position and execute the different strokes effectively. This is crucial for stability and balance in the water, leading to better overall athletic performance.
Swimming is low-impact, which is good for your joints. It’s great for building muscles all over your body while minimizing the risk of injury, making it an ideal choice for individuals of all fitness levels.
Running focuses on your legs, while swimming works your whole body. So, choose running or swimming based on what you want to achieve and what you like to do, considering how each activity aligns with your fitness goals and preferences.
Joint Impact and Injury Risk Assessment
We often forget about joint impact and injury risk when discussing running and swimming for cardio. Knowing how these activities affect your joints and the chance of getting hurt is essential. This helps keep your fitness routine going strong and safe.
Running-Related Injuries and Prevention
Running can be hard on your joints, like your knees, ankles, and hips. You might get shin splints, plantar fasciitis, or stress fractures. To avoid these, use suitable training methods, wear the right shoes, and do strength exercises to support your muscles.
Prevention Strategies for Running Injuries:
- Start slow and build up your running
- Do strength training for your legs and core
- Choose the right running shoes and use orthotics if needed
- Make sure to rest and recover
Swimming-Related Injuries and Prevention
Swimming is easier on your joints, which is why many like it. But it’s not entirely safe. You might get shoulder impingement, knee pain, or neck strain. Good swimming technique, changing strokes, and warming up can help prevent these problems.
Prevention Strategies for Swimming Injuries:
- Learn and practice good swimming technique, as mastering the fundamentals can significantly reduce the risk of injury. Consider taking lessons from a certified instructor to refine your skills and ensure you use the most efficient strokes.
- Change your strokes to avoid overuse; by incorporating a variety of strokes such as freestyle, backstroke, and breaststroke, you can distribute the physical demands on different muscle groups, which helps to prevent repetitive strain injuries.
- Do exercises on land to strengthen your shoulders and upper body, focusing on resistance training and flexibility exercises that target these areas. Activities like push-ups, resistance band exercises, and yoga can enhance your swimming performance and reduce the likelihood of injury.
- Warm up well before swimming, as a proper warm-up routine can prepare your muscles and joints for the workout ahead. This can include dynamic stretches and light aerobic activities to increase blood flow and flexibility, making your swim safer and more effective.
Looking at the injury risks of running and swimming can help you choose the best cardio. Here’s a quick comparison:
| Injury Aspect | Running | Swimming |
|---|---|---|
| Common Injuries | Shin splints, plantar fasciitis, stress fractures | Shoulder impingement, knee pain, neck strain |
| Joint Impact | High-impact, stress on knees, ankles, and hips | Low-impact, minimal stress on joints |
| Prevention Strategies | Proper footwear, strength training, and gradual progression | Proper technique, stroke variation, and dry-land exercises |
Both running and swimming can be great for your heart when done right and with care for injury prevention. Knowing the risks helps you pick the best exercise for your goals and health.
Weight Loss Effectiveness: Running vs Swimming
Running and swimming are both good for your heart. But they help with weight loss in different ways. It’s essential to know how they affect your metabolism and body.
Metabolic Impact and Afterburn Effect
Exercise affects your metabolism in different ways. Running burns a lot of calories while you’re doing it. It also makes your body burn more calories after you stop.
Swimming works your whole body and is easier on your joints than running. It burns many calories, but how much it keeps burning after you stop might be different. Studies show both can make your body burn more calories after exercise, but it depends on how hard and long you work.
- Running: High impact, potentially higher EPOC due to muscle damage and repair.
- Swimming: Low impact, significant EPOC with high-intensity strokes.
Body Composition Changes
Running and swimming can change how your body looks and feels. Running helps you lose fat and get stronger. Swimming builds muscle and burns fat, too.
More muscle helps your body burn more calories when you’re not moving. Swimming works many muscles at once, which is excellent for building muscle.
- Running can lead to significant fat loss and improved cardiovascular health, as it elevates your heart rate and helps to burn calories efficiently. The high-impact nature of running helps shed excess weight and strengthens the heart and lungs, enhancing overall endurance and stamina.
- Swimming can increase muscle mass and decrease body fat, improving your body’s shape. The resistance of the water makes swimming an excellent full-body workout, engaging multiple muscle groups simultaneously, contributing to a toned physique and improved muscle definition.
In short, both running and swimming help with weight loss. But they affect your body in different ways. Choose what works best for you based on what you like, your goals, and your body.
Accessibility and Convenience Factors
Getting to your workout can be a big deal. Running and swimming are different in this area. How easy it is to get to where you work out can help you stay on track. For instance, if you live near a park or a safe running trail, you can lace up your shoes and head out for a run when you have a spare moment. Conversely, if you have to drive a significant distance to find a pool, it may discourage you from swimming regularly. Accessibility also includes factors like the time of day you can work out; if a pool is only open during certain hours, it might not fit into your schedule as conveniently as a quick run can. Therefore, considering the logistics of each workout option is essential for maintaining a consistent fitness routine.
Equipment and Facility Requirements
Running and swimming require different things to get started. Running needs a good pair of shoes, which can be relatively inexpensive and easily accessible at most sporting goods stores. However, swimming requires a pool, which can be complicated to find and expensive, especially if you are looking for a facility that meets your needs in size and cleanliness.
Here’s a quick look at what you need for each: In addition to shoes, running may require comfortable clothing for movement and breathability, particularly if you plan to run long distances. But swimming requires a pool, appropriate swimwear, and possibly goggles to enhance your experience in the water.
| Aspect | Running | Swimming |
|---|---|---|
| Equipment Needed | Running shoes and appropriate clothing | Access to a pool and swimwear |
| Year-Round Accessibility | Varies by location and season | Generally available year-round |
| Cost Considerations | Minimal investment required | Potential pool membership fees |
Weather and Seasonal Considerations
Weather and seasons can change how easy it is to run or swim. Running is outside, and the weather can stop you. But swimming is inside, and the weather doesn’t bother it as much.
Here’s what to think about for weather and seasons:
| Factor | Running | Swimming |
|---|---|---|
| Weather Impact | Significantly affected by weather conditions | Less affected, typically indoors |
| Equipment Needed | Running shoes and appropriate clothing | Access to a pool |
| Year-Round Accessibility | Varies by location and season | Generally available year-round |
Running and swimming both have good and bad points. Running is easy to do anywhere, but the weather can stop you. Swimming needs a pool, but it’s steady and safe all year. Ultimately, consider your preferences and lifestyle when making this choice.
Ultimately, picking between running and swimming depends on what you need. Think about what you need to start and how the weather affects you. This helps you choose what fits your life and fitness goals.
Mental Health Benefits of Both Activities
Running or swimming can make you feel better by releasing happy hormones. They help lower stress and improve your quality of life.
Running and swimming each have unique ways to help your mind. Running gives you a “runner’s high.” Swimming makes you feel calm and relaxed.
Runner’s High vs. Swimmer’s Calm
“Runner’s high” comes from endorphins, or “feel-good” hormones, when you run hard, which makes you feel happier and less stressed. Swimming, with its steady motion and water, brings calm and relaxation.
Runner’s High: Running releases endorphins, making you happy and calm. A study says this feeling is complex, involving many chemicals in your brain.
“The euphoric state induced by exercise is not just a simple release of endorphins; it’s a multifaceted response that involves various biochemical pathways.”
Swimmer’s Calm: Swimming’s rhythmic movements and water’s soothing touch can make you feel meditative. This calm is as good for your mind as running’s happiness.
Stress Reduction and Cognitive Benefits
Running and swimming both reduce stress, but in different ways. Running clears your mind and helps you feel your emotions. Swimming is calming and easy on your body, making it less stressful.
Both activities also boost your brain. They improve focus, memory, and thinking skills. This mental clarity helps you do better in life and feel better.
In short, running or swimming can significantly improve your mental health. They help you feel less stressed, happier, and smarter. Adding either or both to your routine can make a big difference.
Training Adaptability and Progression
Knowing how to adapt and progress in running and swimming is key to getting the best fitness. Both have training plans for all levels and goals.
Running Training Programs
Running plans change based on your fitness and goals. Beginners start with a walk-run approach to build up slowly. This method allows new runners to gradually increase their stamina and comfort level with running, minimizing the risk of injury while developing a solid foundation for more intense workouts.
- Interval training boosts heart health by alternating between high-intensity bursts and recovery periods, which can significantly improve cardiovascular fitness and overall endurance.
- Long slow distance (LSD) running builds endurance, enabling runners to sustain longer distances comfortably, which is essential for recreational and competitive runners.
- High-intensity interval training (HIIT) boosts metabolism, making it an efficient way to burn calories and improve fitness levels in a shorter amount of time, appealing to those with busy schedules.
Hill sprints and tempo runs add intensity and challenge for more advanced runners. Hill sprints build strength in the legs and enhance speed and power, while tempo runs help improve pace and endurance by training the body to sustain faster speeds over longer distances.
Swimming Training Programs
Swimming plans also vary for different fitness levels. Beginners start with water acclimation exercises and basic drills. These initial exercises are crucial as they help new swimmers become comfortable in the water, develop their buoyancy, and learn essential breathing techniques. Mastering these fundamentals lays a solid foundation for further skill development.
- Endurance swimming boosts heart health by promoting cardiovascular fitness, allowing swimmers to build stamina and improve their overall aerobic capacity.
- Drill-based training improves technique, focusing on aspects such as stroke efficiency, kick strength, and body position, which are vital for optimizing performance in the water.
- Sprint interval training increases speed and power, helping swimmers develop explosive strength and enhance their ability to swim faster over short distances, which is beneficial in competitive scenarios.
Advanced swimmers do structured interval workouts and strength training in the water to improve. Structured interval workouts typically involve alternating periods of high-intensity swimming with rest or low-intensity swimming, which helps to improve speed and endurance simultaneously. On the other hand, strength training in the water utilizes resistance tools such as paddles, fins, or resistance bands to build muscle strength and enhance overall swimming performance.
In summary, running and swimming have flexible training plans. These can be changed based on your goals and fitness. Knowing these options helps you choose the best cardio routine.
Cross-Training: Combining Running and Swimming
Running and swimming together make a great way to get fit. They help your heart and body stay healthy by providing a balanced workout that engages multiple muscle groups and improves cardiovascular endurance. This mix of exercises not only enhances your physical fitness and boosts mental well-being, making it easier to stay motivated and committed to your fitness goals. This combination of aerobic and anaerobic activities creates a strong fitness plan that can lead to better overall health and performance.
Complementary Benefits
Running and swimming together can prevent injuries. Running can hurt your joints, but swimming is easy on them. Swimming can hurt your shoulders, but running helps those muscles.
Doing both makes your muscles strong in different ways. Running works your legs, while swimming works your arms, core, and legs. This mix makes you fitter and better at sports.
Sample Combined Training Schedules
It’s key to mix running and swimming in your schedule. Here’s a weekly plan:
- Monday: 30-minute easy run
- Tuesday: Swimming session (2000 meters)
- Wednesday: Rest day or active recovery (e.g., yoga)
- Thursday: Interval running (4×800 meters)
- Friday: Swimming session (2500 meters with drills)
- Saturday: Long run (60 minutes)
- Sunday: Long swim (3000 meters or more)
This plan has endurance, interval, and rest days. It’s a balanced way to train. You can change it to fit your level and goals.
Running and swimming together boost your heart health and reduce injury risk. It makes your workouts better and your fitness journey more fun and lasting.
Special Considerations: Age, Fitness Level, and Health Conditions
Choosing the proper cardio exercise is essential. It depends on your age, fitness level, and health. These things affect how safe and sound each activity is.
Many people struggle to choose between running and swimming. It’s because of their fitness level and health. Beginners find it hard to pick a safe and practical activity.
Which Activity Is Better for Beginners?
Swimming is excellent for beginners. It’s easy and doesn’t hurt your joints much. It’s perfect for those new to exercise or with mobility problems. The buoyancy of water supports the body, allowing individuals to move freely without the strain that often accompanies land-based activities. Swimming can improve cardiovascular fitness while building strength and endurance in a low-impact environment.
Running is easy to do anywhere. But it’s hard on your joints. Starting with walk-run intervals can help beginners get used to it. This method allows newcomers to gradually increase their running time while minimizing the risk of injury. Incorporating short walking breaks helps the body adapt to the impact of running, making it a more manageable and enjoyable experience for those just starting their fitness journey.
Adaptations for Seniors and Those with Health Limitations
Seniors and those with health issues can adapt both running and swimming. Swimming is suitable for those with joint pain because water is soft. It’s easy on your joints, providing a supportive environment that allows for a full range of motion without the stress that high-impact activities can place on the body. The buoyancy of water reduces the weight on joints, making it an ideal choice for rehabilitation and gentle exercise. Additionally, swimming can help improve flexibility and muscle tone, contributing to overall physical health.
Running can be made easier by jogging slowly or using a treadmill, which allows for better control over pace and impact. For those concerned about the potential strain on their bodies, starting with walk-run intervals or incorporating softer surfaces like tracks or grass can also be beneficial. However, seniors or those with health issues should talk to a doctor before starting any new exercise to ensure their chosen activity aligns with their health status and capabilities.
Choosing between running and swimming depends on your health, fitness goals, and what you like. Knowing the good and bad of each helps you make the best choice for you. Personal preference plays a significant role in adherence to an exercise program, as enjoying the activity can lead to more consistent participation and long-term benefits. Therefore, exploring both options may help individuals find the right fit for their lifestyle and health needs.
Real-World Results: Success Stories and Research Findings
We can learn much about how running and swimming change people’s fitness. Both are great for the heart, but they work differently for everyone.
Athletic Performance Outcomes
Studies show running and swimming both boost heart health and endurance. A study found both improve heart function, but in different ways.
“The cardiovascular benefits of swimming are well-documented, with heart rate variability and vascular function improvements. Running also boosts heart fitness, but it can cause more injuries.”
For athletes, picking between running and swimming depends on their sport and goals. Triathletes, for example, use both to get better and avoid injuries.
| Activity | Cardiovascular Benefits | Injury Risk |
|---|---|---|
| Running | High cardiovascular fitness, improved heart rate training zones | Higher risk of impact-related injuries |
| Swimming | Excellent cardiovascular benefits, low impact | Lower risk of injuries, but shoulder overuse is possible |
Health Transformation Stories
Many people have changed their health for the better with running and swimming. Running helps with weight loss and heart health. Swimming is a low-impact option that’s easy on the joints.
- Improved cardiovascular health
- Weight loss and management
- Enhanced mental well-being
Swimming is excellent for heart health and works the whole body without hurting joints. It’s perfect for people with health issues or recovering from injuries.
In short, running and swimming both help with heart health and fitness. The right choice depends on personal likes, health, and fitness goals.
Making Your Choice: How to Decide Between Running and Swimming
Choosing between running and swimming for cardio is not easy. You must consider your fitness goals, health, and what you like.
Let’s look at the main points to consider. Running helps make bones stronger and works your lower body. Swimming is easy on your joints and works your whole body.
Both activities burn calories, but how much depends on how hard and long you do them. Running burns more calories quickly. Swimming burns calories, too, but it’s easier on your joints.
Here’s a comparison table to help you see the differences:
| Activity | Impact on Joints | Caloric Burn Rate | Muscle Engagement |
|---|---|---|---|
| Running | High Impact | High | Lower Body |
| Swimming | Low Impact | Moderate to High | Full Body |
Choosing between running and swimming depends on what you need. If you want something easy on your joints, swimming might be better. Running could be the way to strengthen your bones.
Think about your fitness goals, health considerations, and personal preferences. Both running and swimming are good for your heart when done right.
Conclusion
Choosing between running and swimming for cardio depends on your goals and what you like. Both activities have their good points. They help burn calories, improve heart health, build muscles, and boost mood.
It’s not about picking the best one. It’s about finding what fits your life and goals. Running or swimming, the most important thing is to keep doing it and have fun.
Running or swimming can help your health. Knowing the good things about each can help you choose the right one. This way, you can enjoy your fitness journey.