Outdoors and nature
Wild swimming walks
Hike to a lake or river and finish with a dip.
- Moderateintensity
- ~350kcal per hour
- Freebudget
- Mediumimpact
Is wild swimming walks right for you?
Hike to a lake or river and finish with a dip. It is a moderate-intensity, medium impact activity that you can do outdoors, on your own or in a group. Expect to burn around 350 calories an hour, based on a 70 kg person.
Easy to pick up. You can do it without spending anything.
Why try wild swimming walks
- 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.
How to start wild swimming walks
Walk to a known, safe swim spot with a group in summer.
Get the basics: swim kit, walking shoes. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Stay safe around water: go with other people, check the conditions and learn with a qualified instructor.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 3 | 30 | Add a session or make one a bit harder. |
| 4 | 3 | 40 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure wild swimming walks is for you?
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