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Original poster

Swimming for exercise, am I doing it wrong?

65 replies

Thebloodynine · 27/03/2025 13:37

I needed to do something to get myself moving as I am overweight but also started getting burn out from work and didn’t do anything for my mental health. Used to love swimming so have started that again, but I don’t know if i’m wasting my time. So advice from anyone who swam to lose weight please!

I have a shoulder injury from years ago which limits how fast I can swim. They’ve done all they can for it, it is what it is and won’t get any better without surgery (which comes with a 50:50 chance of helping or having no affect but months of recovery) so, I’m never going to swim any faster and I feel a bit like i’m just wasting my time and this won’t help with weight loss or fitness if I can’t get my heart rate up more.

I’ve been swimming a mile every weekday, which is about 1600 meters and it takes me around 45/50 minutes. I’ve been told that’s slow but even if I get fitter and stronger, my shoulder can’t take any more so am I wasting my time or doing this wrong? How long before I see some kind if change in my body!?

OP posts:
ItchyLegItis · 27/03/2025 13:41

That's absolutely fine! It's not that slow!

If you were a competitive swimmer, then yes!! That would be very slow if u were competing in a race! (I think my son used to do the mile in about 21 mins when he was 11. If I've remember rightly!)

But for the average swimmer, swimming over 60 lengths in 45mins is fine! Well done you!

Thecomfortador · 27/03/2025 13:41

I'm sure it will be doing something to benefit you to be gently active even if you're not losing weight visibly. By that I mean it's surely better to be doing it than not. But if you want different results you may achieve them by doing something else such as running or cycling?

HerbertVonDoodlebug · 27/03/2025 13:44

No time spent doing something active that you enjoy is wasted. And far better to take it steady than risk further injury.

Having said that, I never found any amount of swimming did anything for weight loss. Great for strength, stamina, mental health, absolutely. For weight loss it’s all about what you eat though.

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ItchyLegItis · 27/03/2025 13:45

By the way OP, who told you it was slow? And what was the context?

Original poster
Thebloodynine · 27/03/2025 13:45

I should probably do something like cycling, but I hate it so much 😆. Might be able to do a half hour cycle in the gym but not out on the roads.

OP posts:
Sunflowersanddaffodils · 27/03/2025 13:45

No expert advice from me (also overweight ) but I had a shoulder injury a few years ago and it greatly improved through swimming regularly. All that swimming you're doing is a great commitment and will have other benefits even if it doesn't bring your weight down. Best of luck!

Original poster
Thebloodynine · 27/03/2025 13:47

ItchyLegItis · 27/03/2025 13:45

By the way OP, who told you it was slow? And what was the context?

Random man at the swimming. You can’t go to a pool round here without a group of older men standing round in a circle at the side of the pool having a chat and then going to the steam room, so they’ll stop you mid swim to talk at you. They know all the regulars in the pool and I’ve been going a few weeks now so it was my turn today, and one of them went on about how I’m quite slow and should be doing X,Y, Z.

OP posts:
MinnieMountain · 27/03/2025 13:52

Ignore the random man OP. Chatters at the end of the lane annoy me.

Echoing PP- great for toning and mental health, not for weight loss.

wherearemypastnames · 27/03/2025 13:52

exercise is great !

if you can add in some weight bearing ( eg yoga if the shoulder can take it ) that really helps raise your metabolism , protects joints etc

the bad news - exercise and losing weight are not good bedfellows - it’s easy to eat more , or slump in front of the TV more . Basically your body will fight you and manipulate you. Keep in with the exercise ( because it’s so good for you) and then look at calories in and be very strict with that

once you are at target weight regular exercise really helps maintain

JackieGoodman · 27/03/2025 13:52

Its definitely not a waste of time, all my exercise is walking, I walk my dog, I enjoy being outdoors. Its not high intensity but it keeps me (relatively) fit and is good for my well-being. I think swimming is like this for you.
Weight loss is mostly through diet though.

nannyl · 27/03/2025 13:52

I swim 4 times a week. (50 lengths in about 28 mins)

I have to say im not convinced it does that much as my heart rate doesnt raise that much according to my fitbit, and its nothing like running (which i dont enjoy).

However i enjoy swimming so i figure it must be doing me good, so i continue to do it.

Also trying to loose weight following slimming world.... i swim 4 times a week, exercise class 2 / 3 times a week, and walk on my walking machine several times a week, and eat really well, to plan (very limted syns) (with no artificial sweeteners and avoid all UPF) and my last 2 half stone awards have taken me 4 months, each.

Keep swimming :) slow and steady is the way to go!

ItchyLegItis · 27/03/2025 13:53

Thebloodynine · 27/03/2025 13:47

Random man at the swimming. You can’t go to a pool round here without a group of older men standing round in a circle at the side of the pool having a chat and then going to the steam room, so they’ll stop you mid swim to talk at you. They know all the regulars in the pool and I’ve been going a few weeks now so it was my turn today, and one of them went on about how I’m quite slow and should be doing X,Y, Z.

Show quote history

Just ignore them op! Focus on you! You are doing a great job!!

UnaOfStormhold · 27/03/2025 13:55

Ah, it seems you don't have a swimming problem, you have a poolside-eejit problem. I'm a firm believer that the best exercise is the one you enjoy most and are most likely to stick to - so how do you feel when you swim or afterwards? If you feel relaxed/that good sort of tired/proud of yourself then I'd stick to it and ignore people sticking their oar in. There are lots of forms of exercise which will get your heart up more but they carry a higher risk of injury if you're carrying a bit of extra weight so swimming will be doing you good. It's a mistake to think that exercise has to be really high cardio, steady cardio is also important. If swimming isn't the right thing for you (I personally get very bored so swim headphones are a blessing!) then there are other things you may enjoy more.

As for your shoulder, I do know that a lot of swimming isn't about your strength or effort but about efficiency and glide in the water so it's very possible that you'll become faster with time even with your shoulder and may need to start swimming further to get the same benefit.

mumonthehill · 27/03/2025 13:57

I swim 5 times a week and it definitely helps my physical health but my mental health so much more. I do swim quite fast but I let things go out of my mind that are stressful. Ignore the men, remember it is better to do it than not!

Original poster
Thebloodynine · 27/03/2025 13:57

wherearemypastnames · 27/03/2025 13:52

exercise is great !

if you can add in some weight bearing ( eg yoga if the shoulder can take it ) that really helps raise your metabolism , protects joints etc

the bad news - exercise and losing weight are not good bedfellows - it’s easy to eat more , or slump in front of the TV more . Basically your body will fight you and manipulate you. Keep in with the exercise ( because it’s so good for you) and then look at calories in and be very strict with that

once you are at target weight regular exercise really helps maintain

It’s really helping because I’m swimming when I would usually be sitting in front of the TV and snacking from stress after work! So the snacking has (so far) stopped.

OP posts:
Thecomfortador · 27/03/2025 14:00

Oh sod the blokes at the pool. That's winding me up just thinking about it.

SassySusie · 27/03/2025 14:03

I don’t think it’s that slow OP and ignore random man!
I love swimming and swim 5-6 times a week for an hour. I don’t count lengths, but I am fairly fast and can keep up in the fast lane. I don’t think it is the best for weight loss. I was an overweight swimmer for many years and only lost weight when I started to add gym sessions and walking. Walking I find very good for weight loss.

skldy · 27/03/2025 14:07

I’ve tried lots of different exercises and firmly believe anything you do regularly is good for you. For me, that is swimming.

I keep an eye on my times and am faster now than when I started a couple of years ago. Am not any thinner, but am fitter.

Times depends who how busy the lane is but I swim a mile in between 45-48 minutes. That’s medium speed lane at my local pool.

Ignore anyone who says you are slow!

MagpiePi · 27/03/2025 14:15

Your shoulder might improve with swimming; do you do different strokes?
I used to swim regularly and followed a 5km programme to do a swimathon challenge. (I have to have a goal to motivate me for exercise but know, and am slightly envious of, people who are happy to exercise for its own sake). I was able to do a whole pull up after a couple of months which was a bonus.
Ignore the men!

Spring025 · 27/03/2025 14:24

I think that sounds amazing OP, but what I would say is that it's really difficult to lose weight from exercise alone - 20 minutes of running to burn one Mars bar or whatever.

Definitely keep up the swimming, but do it for your mental health and overall health. To lose weight look at your diet - I have to say nothing makes me hungrier than a good swim though!

Ignore random men trying to flag you down mid swim to critique what you are doing.

Heelworkhero · 27/03/2025 14:28

Weight loss comes from eating fewer calories.
You will never lose weight, regardless how much you exercise, if you are eating too much.
Exercise doesn’t make space to eat more calories, despite what some fitness apps will tell you.
Swim by all means, as it has many health benefits.
You need to eat less to lose weight.

Bringbackspring · 27/03/2025 15:50

That doesn't sound slow to me, it sounds great. Doing any movement is better than doing none. It may not result in weight loss (or as much weight loss as you'd like) but it will help with your general fitness, mobility, and feelings of wellbeing. I always think an exercise has to be enjoyable or you won't do it for long. I would just keep at it if I were you as it sounds like you've got into a good habit.

You could try making it harder by doing a variety of strokes. I used to do some lengths using just my legs, with my arms doing the bare minimum. That was a good workout!

Ilovelowry · 27/03/2025 15:52

Goodness me OP, I'm usually really fit (recovering from surgery at the moment) and if I swim 30 lengths in 30 mins I'm doing well and I deserve my porridge for breakfast!

I assume you can't use paddles as it will hurt your shoulder? If you can, that really helps with muscle tone.

Bringbackspring · 27/03/2025 15:52

Also, please ignore random men (or anyone) at the pool who offer up unsolicited critiques. Jeez, who gave them the right!!!

maw1681 · 27/03/2025 15:57

It will be beneficial as any exercise will be, and you’re going to get more toned and making your body healthier. But to actually lose weight you would need to do an awful lot of swimming for it to be meaningful. You need to be mainly focusing on diet to lose weight, with exercise being a bonus

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