If you are lucky enough to live near the beach, or are heading there for a well-deserved vacation, you may well enjoy swimming in the ocean. You may also be considering whether this will qualify for your cardio. Perhaps you’re on a weight loss journey and want to find a more enjoyable way to exercise. So, can swimming in the ocean help you lose fat?
Swimming in the ocean is a tremendous form of exercise for fat loss. Swimming alone is a fantastic way to burn a ton of calories. Add in some waves and currents to challenge you, along with the sunshine and saltwater and you’ve got a recipe for not only a great workout, but a rejuvenating dose of nature. Exactly how many calories you will burn will depend upon how vigorously you swim while you’re in the water, the depth of the water, how rough the waves are, and your size and weight. However, ocean swimming will generally burn more calories than lap swimming and even leisurely splashing around in the waves or boogie boarding etc can really be an enjoyable way to burn up some fat.
How many calories will you burn? What are some considerations? Let’s discuss a little further.
Swimming in the ocean can be hazardous, and is only for experienced swimmers. Avoid swimming alone, and try to stay near a lifeguard if possible. Learn to spot things like rip currents. Pay attention to local surf and weather advisories, and if you’re worried that it is too rough, stay out of the water that day. Also, be sure to go get a check-up with your doctor to make sure you are healthy enough for exercise – especially something as strenuous as ocean swimming. This is even more important if you haven’t exercised in a while,
How many calories does swimming in the ocean burn?
The number of calories you will burn will vary greatly according to many variables, including:
- Your weight.
Just swimming laps at a slow pace will burn about 650 calories an hour for a 150 lb individual, and about 900 calories for a 200 lb individual. Swim more vigorously and this number greatly increases. The heavier you are, the more calories you will burn.
- The water conditions.
Strong waves and undercurrents will increase the difficulty of swimming in the ocean. You will need to fight against these forces and adapt to stabilize yourself in the water. This increased difficulty will result in a higher caloric burn. If the waves are small and there is little or no undercurrent, the additional resistance will be minimal, and the caloric burn will be similar to swimming in a pool or gentle lake.
- The water temperature.
Cooler water will cause your body to burn more calories while exercising in order to maintain the proper internal body temperature. This can have a profound effect on the overall amount of calories expended while in the water and after you get out. There is a point of diminishing returns when considering swimming in cold water, however, as the length of time spent in the water may end up being much shorter.
- Your activity level.
The difference between floating around and splashing through gentle waves, versus swimming vigorously parallel to the shoreline through larger waves, can be quite dramatic. In short, the more active you are, and the higher your heart rate, the more intense the exercise, and the more calories you will be burning.
- Duration.
The biggest variable, of course, is how much time you spend swimming. This is where it is important that you actually enjoy swimming in the ocean. When you view it as more of a leisure activity that also happens to be great exercise, as opposed to being strictly a workout, you are likely to spend a lot more time doing it. If you don’t really enjoy swimming in the ocean and just want to lose weight, you’d be better off finding something else you enjoy doing more.
With so many variables in play, it’s hard to say exactly how many calories you’ll burn per hour while swimming in the ocean, but it’s safe to assume that a 2 hour session of even low-intensity ocean swimming will knock at least 1000 calories off of the average person. A heavier, more active person may burn double that, or even more!
The important thing to remember is the basic math of fat loss. For every pound of fat you want to lose, you simply need to burn 3500 more calories than you consume in a given time period. Swimming in the ocean is a great way to burn those calories at a fast rate while also getting the other benefits of saltwater, sunshine, and leisure.
Check out this caloric burn calculator for an estimate of what you can expect to burn doing this, or a range of other activities.
A word of caution:
Swimming can often make people extremely hungry afterwards. Avoid the temptation to go and eat the 1200 calories you just burned by downing burgers and soda. Instead, try to focus on filling whole foods like eggs, oatmeal, lean meats, boiled potatoes, or rice, and of course plenty of vegetables. Foods that “stick to your ribs”.
It also helps to swim before you have something to do, forcing you to wait a few hours to eat. This will allow your body to keep burning calories at an accelerated rate for a longer time period, leading to increased fat loss. It will also give you a little time to allow the swimming-induced hunger to subside before you eat, helping you avoid bingeing.
Why is swimming in the ocean better than in a pool?
Swimming in a pool will usually mean swimming in old water with a chemical combination keeping the bacteria at bay. Some pools have a saltwater or other filtration system, but usually they’re loaded with chlorine. This can take its toll on your skin, hair, eyes, and aggravate conditions like asthma. While many people may not be bothered by this, for some it is tough to bear, and may deter them from swimming.
Swimming in saltwater has other potential downsides, like the possibility of stepping on something or being stung by a jellyfish, but the water itself is quite good for you. The mineral content of the ocean is beneficial, and your skin will absorb many different minerals and nutrients while you swim. One of these is magnesium, which can help you get better quality sleep. The perpetual rhythm of the ocean will also help in this way.
Swimming in the ocean will relax you deeply and will relieve stress from tight muscles.
While some pools may be outside, the ocean or sea is always outside. Weather permitting, you can enjoy a healthy dose of sunshine while you swim. Sunshine increases your vitamin D levels and is great for your mood. Be sure to use sunscreen if you’re out there for more than a few minutes, as we all know that the sun’s rays can also be very harmful.
In many locations, ocean swimming is a seasonal activity, so be prepared to switch to either pool swimming or another form of exercise in the winter. Where I live, on the Outer Banks in North Carolina, the ocean water is warm enough to swim for about 6 months each year (without a wetsuit), but the length of the season may be far shorter, or longer depending on the location of your favorite beach. Some people engage in coldwater swimming in the winter. While this burns a ton of calories, to me this is an extreme activity, and I would question how long anyone will actually swim in truly cold water. Personally, I wouldn’t do it. However, if you’re in the tropics, you’re good to go all year!
What about rivers and lakes? Are these good places to swim for exercise?
Rivers and lakes can also be excellent places to swim outdoors. River water, in particular, can be beautifully clear and pure, and provide an enjoyable place to swim. But always be sure to check the local reports specific to your area regarding pollution and water levels. Algae accumulation can also create unsafe swimming environments so be sure to do your due diligence before stepping into your local lake or river.
How often should I swim in the ocean?
Get out there as often as you can. Daily, during the season, will be a great way to turbocharge your weight loss. If you can spend an hour or more, 5 days a week (some days the weather won’t allow it), you could be burning up to 3 lbs of fat’s worth of additional calories each week.
Any day that the weather is good and you have time, go enjoy a swim in the ocean. Even if it’s only for 20-30 minutes, never let a day of good weather go to waste. If you skip it, the next 3 days may be stormy, or have unusually large surf.
If it’s something that interests you, consider taking up surfing, kayaking, or stand up paddleboarding to get some more variety in your water workouts. With some practice, you may build enough confidence to get out there and surf even if the conditions aren’t perfect for swimming.
Don’t forget to track your weight loss progress by using a body fat monitor, scales, and a retractable tape measure to keep accurate records of your measurements, weight, and bodyfat percentage.
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