Swimming tones your upper and lower body because you're using almost all of the major muscle groups. The best strokes for all-over body toning are the breaststroke, backstroke and free style.

Swimming poses less risk of injury because there's no stress on your bones, joints or connective tissues due to buoyancy and the fact that you weigh 1/10 less in water. If you're looking for a daily workout routine, swimming is ideal because you can rigorously work out with a less chance of injury. Many athletes supplement their training with swimming.

So many people can reap the benefits of swimming. Pregnant women benefit from swimming because it helps strengthen the shoulder and abdominal muscles, which can be strained when carrying a baby. The elderly, women who have had mastectomy's and people recovering from an injury often turn to swimming or water aerobics because it's low impact, helps relax stiff muscles and isn't weight-bearing. Swimming also increases circulation.

Studies have shown that a workout routine that includes swimming can help reduce and possibly prevent high blood pressure, which lowers your risk for heart disease and stroke.