Swimming changes your brain: here's why you should do it (even on vacation)

Summer, time for the sea, sun, and endless swims. But there's another reason to dive into the water: swimming isn't just a complete sport for the body, it's also a powerful ally for the brain. Whether in a pool or in the open sea, this activity has profound effects on mental health: it improves memory, reduces stress, helps you sleep better, and stimulates the growth of new neurons. Numerous scientific studies confirm this, as does field experience, as Dr. Lorenzo Marugo , sports physician for the Italian Swimming Federation, explains. He is following the Italian athletes competing in the 22nd World Aquatics Championships in Singapore from July 11 to August 3.

Neurogenesis and Memory: Why the Brain Loves Water

A study published in the Journal of Physiology found that eight weeks of swimming stimulated neurogenesis in the hippocampus—a region critical for memory and learning—and improved cognitive performance. This is also linked to BDNF, a protein that promotes neuronal survival and plasticity. "BDNF is the brain-derived neurotrophic factor involved in memory, learning, and brain adaptation," explains Marugo. To increase levels of this protein, which some consider a kind of natural brain fertilizer, it's helpful to focus on a healthy lifestyle that includes regular exercise, adequate sleep, effective stress management, and a balanced diet. Swimming can directly or indirectly impact the first three points.

Rhythm and Breath: Swimming as a Stress Reliever

In addition to its biological benefits, swimming has a tangible impact on mood, psychophysical balance, and even sleep. Studies confirm that its rhythmic nature and controlled breathing contribute to a sort of moving meditation. "To reduce stress and improve sleep quality," explains Marugo, "physical activity should be of mild to moderate intensity and not create dangerous or nervous situations. It's very helpful if it allows for a complete break from a hectic and stressful life (being called on the phone, answering texts, scheduling work, etc.); it also helps boost the immune system. Swimming can encompass all these positive aspects. Regular, rhythmic, and non-plosive breathing improves oxygenation, relaxation, and energy management. Maximal intensity, even to the point of exhaustion, can produce completely opposite and negative effects, even in swimming," warns the doctor.

Sea or pool: which environment is more stimulating?

Summer is also synonymous with freedom: many rediscover the pleasure of swimming in the sea, far from the gym routine. But from a neurological standpoint, are there any differences compared to the pool? "The difference and preferences are very individual," answers the sports doctor. "Some people get bored swimming in the pool and prefer open water to appreciate the underwater landscape and the life that animates it; others, however, are afraid of the depth of the water or the presence of aquatic animals like jellyfish and therefore prefer the pool where they can relax, not think or wander, or check their time on the stopwatch," continues Marugo.

Not just sport, but also prevention

In an era of ever-increasing mental stress, swimming can be a tool for prevention and clinical support. And not just for athletes. Swimming activates processes such as angiogenesis (formation of new blood vessels) and the release of molecules like irisin, which cross the blood-brain barrier and support neuronal growth.

"All the characteristics of swimming make it very useful for these therapeutic and preventive purposes. Naturally, it is essential to acquire good swimming technique, rely on qualified instructors, not overdo the intensity of the effort (you can monitor perceived effort, breathing, and heart rate), and be regular in your training," the doctor emphasizes.

How often do you have to swim to see real effects?

As with all aerobic activities, consistency is more important than intensity in swimming. "As with all predominantly aerobic sports, at least three sessions a week lasting at least 40 minutes are needed. Two sessions are enough if alternated with one or two dryland training sessions. Start with short durations and low intensity and gradually increase until you reach and maintain your goals," advises Marugo. Therefore, swimming three times a week, for at least 40 minutes, without straining and with regular breathing, is all it takes to activate a series of benefits that affect not only the body, but also the mind. Improved memory, less anxiety, deeper sleep. And it all starts with a dip.