Open water swimming

Is open water swimming right for you?

Swim in lakes, rivers and the sea for a real sense of freedom. It is a hard-intensity, low impact activity that you can do outdoors, on your own or in a group. Expect to burn around 560 calories an hour, based on a 70 kg person.

Takes some practice. Expect to spend up to about £20 a month.

Why try open water swimming

• Improves fitness. It raises your heart rate and builds stamina.
• Clears your head. It is a reliable way to lower stress and lift your mood.
• Burns calories. At around 560 kcal an hour it can help with weight loss alongside a balanced diet.
• Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start open water swimming

1. Start at a supervised open-water venue and never swim alone.

2. Get the basics: wetsuit, tow float, bright cap. Borrow or hire before you buy.

3. Join a beginners' session or go with someone who can show you the basics.

4. Stay safe around water: go with other people, check the conditions and learn with a qualified instructor.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.