{"id":118835,"date":"2025-11-05T06:42:09","date_gmt":"2025-11-05T06:42:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/118835\/"},"modified":"2025-11-05T06:42:09","modified_gmt":"2025-11-05T06:42:09","slug":"the-best-exercise-for-strength-fat-loss-and-general-fitness","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/118835\/","title":{"rendered":"The best exercise for strength, fat loss and general fitness"},"content":{"rendered":"

Despite being a low-impact way to build fitness<\/a> and muscle<\/a>, swimming<\/a> might not feature in your workout<\/a> rotation as often as walking<\/a> \u2013 perhaps the most accessible exercise of all. Both boost physical and mental health<\/a> and improve balance and coordination. However, depending on your goals \u2013 fat loss<\/a>, strength<\/a>, or cardiovascular health \u2013 one may suit you better than the other. <\/p>\n

Women’s PT, running coach and nutritionist Sarah Campus explains the benefits of each, and which to choose for your goals. <\/p>\n

Benefits of swimming<\/p>\n

Swimming promotes overall physical and mental health for people of all ages, says Campus.<\/p>\n

What to Read NextProvides a full-body workout<\/a> that strengthens muscles, improves cardiovascular health \u2013 including lung capacity and endurance \u2013 and increases flexibility<\/a>.Burns calories<\/a> efficiently, making it excellent for weight management.Reduces joint impact thanks to the buoyancy of water, ideal for those with arthritis, injuries or mobility issues.Enhances coordination, balance<\/a> and posture<\/a>.Reduces stress<\/a>, improves sleep<\/a> and boosts mood by releasing endorphins.Related StoryBenefits of walking<\/p>\n

Like swimming, walking offers significant benefits for overall health, says Campus.<\/p>\n

Improves heart health, lung capacity, muscle and bone strength, and supports healthy weight maintenance.Boosts circulation and digestion, lowers blood pressure and cholesterol, and reduces the risk of chronic disease.Improves balance and coordination.Reduces stress, anxiety and depression while enhancing focus and mood.Walking outdoors adds mental health benefits, connecting you with nature and providing fresh air and sunlight.How much swimming is equivalent to walking?<\/p>\n

Thirty minutes of moderate swimming provides a similar workout to around 45-60 minutes of brisk walking, says Campus. \u2018Swimming is more efficient because it engages more muscle groups and offers greater resistance \u2013 water is denser than air \u2013 which increases calorie burn and cardiovascular effort.\u2019<\/p>\n

Which burns more calories?<\/p>\n

On average, moderate swimming burns about 250-400 calories in 30 minutes, compared with 150-250 calories from brisk walking (5-6 km\/h).<\/p>\n

\u2018The exact number depends on factors like stroke, pace, body weight, water temperature and fitness level,\u2019 explains Campus. \u2018Swimming typically burns more because it involves more muscle groups and greater resistance.\u2019<\/p>\n

\"Beginner's<\/p>\n

Getty<\/p>\n

Is walking better than swimming for weight loss?<\/p>\n

Campus says swimming is more efficient for calorie burn, but walking can be more practical and sustainable long-term.<\/p>\n

\u2018Swimming usually burns more calories per minute because water resistance makes your body work harder,\u2019 she explains. \u2018It also strengthens more muscles and is easier on your joints. Walking, on the other hand, is easier to do daily, requires no equipment or pool access, and can be sustained longer \u2013 meaning some people may burn more calories overall by walking regularly.\u2019<\/p>\n

Is walking better than swimming for building muscle?<\/p>\n

Swimming builds muscle more comprehensively, while walking primarily targets the lower body.<\/p>\n

\u2018Swimming engages almost every major muscle group \u2013 arms, shoulders, chest, core<\/a>, back and legs \u2013 because your body constantly works against water resistance,\u2019 says Campus. \u2018Walking mainly strengthens the lower body, particularly the legs and glutes<\/a>, but still helps maintain muscle mass and endurance, especially when done briskly or uphill.\u2019<\/p>\n

Is walking better than swimming for cardiovascular health?<\/p>\n

Both have strong cardiovascular benefits, Campus says. \u2018Swimming challenges your heart and lungs, while walking is lower-impact and easier to maintain consistently.<\/p>\n

\u2018Because water offers resistance and involves the whole body, swimming makes your heart work harder to deliver oxygen to multiple muscle groups, improving endurance, circulation and lung capacity. Walking, especially at a brisk pace, also strengthens your heart and lowers blood pressure, but it\u2019s less demanding overall.\u2019<\/p>\n

Related StoryIs walking better than swimming for general health?<\/p>\n

Walking is more practical and sustainable, while swimming is more comprehensive and intense.<\/p>\n

\u2018For overall health, combining both offers the best balance of accessibility, endurance and total-body fitness,\u2019 says Campus. \u2018Walking is easy to fit into daily life, requires no special equipment and supports heart health, bone strength, mental wellbeing and weight control. Swimming, meanwhile, provides a full-body, low-impact workout that strengthens muscles, boosts flexibility and cardiovascular fitness, protects joints and reduces stress.\u2019<\/p>\n

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