Recreational swimming is considered a medium-intensive activity. Swimming laps is a high-intensive activity.

Stress on joints is very low. This makes swimming especially good for people with arthritis.

You can reap these benefits through any kind of water workout, whether swimming or doing water aerobics.

In general, you should aim for exercising 5 or more days a week. The CDC advises at least 150 minutes of medium-intensity aerobic activity every week to lower the risk for many long-term (chronic) diseases.