There’s something uniquely powerful about stepping into open water.
The air feels fresher, your senses sharpen and for a moment the noise of daily life disappears.
Whether it’s the gentle ripples across Longside Lake or the quiet focus that comes with each stroke, open water swimming offers far more than simple exercise, it provides a complete reset for both the body and mind.
At Longside Lake, swimmers of all abilities are discovering that time spent swimming outdoors in natural waters delivers profound physical benefits and noticeable mental health benefits. From stronger muscles and improved blood flow to reduced stress and improved mood.
If you’ve ever wondered why so many open water swimmers swear by their lake sessions year-round, here’s a closer look at the physical and mental health benefits of open water swimming, and why Longside Lake is the perfect place to experience them.
Why Open Water Feels Different
Unlike a traditional pool, open water swimming places you directly into nature.
There are no lane ropes, no chlorine smell and no walls to turn off. Instead, you move through the water slowly, guided by the rhythm of your breathing and the quiet presence of the great outdoors.
This connection to blue spaces, lakes, rivers and the sea, has been linked in research to improved psychological wellbeing, lower stress levels and a stronger sense of calm. Being surrounded by natural surroundings helps the brain switch out of “fight or flight” mode and into relaxation.
In short, water swimming could become one of the most effective ways to protect both your health and happiness.
The Physical Health Benefits of Open Water Swimming
A full-body, low-impact workout
Swimming is one of the best forms of exercise you can do for your body. Every stroke activates the arms, shoulders, back, core and legs, improving muscle strength, coordination and endurance.
Because water supports your weight, it’s low-impact and easier on the joints than running or high-intensity training. This makes open water sessions ideal for beginners, seasoned athletes and anyone returning to fitness.
At Longside Lake, swimmers can choose distances that suit their ability, allowing gradual progression without pressure.
Boosts circulation, blood flow and heart health
When you enter cold water, your body temperature drops slightly. This triggers your circulatory system to work harder, increasing blood flow to protect your vital organs.
Over time, this can:
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Support healthy blood pressure
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Improve cardiovascular efficiency
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Strengthen the heart
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Enhance recovery after exercise
Many cold water swimmers report feeling energised and invigorated after each session, that refreshed glow isn’t just in your head; it’s your circulation doing its job.
Supports the immune system
Regular cold water exposure and cold water immersion have been linked to a stronger immune system. Research suggests that controlled cold exposure can stimulate the production of white blood cells, which help the body fight illness.
While further research continues, many people who practise cold water therapy consistently say they experience fewer minor colds and generally feel more resilient.
For those swimming through the colder months, this added support can make a noticeable difference to overall wellbeing.
Temperature regulation and resilience
Swimming outdoors also trains your body to adapt to different water temperatures. As you acclimatise, your system becomes better at regulating heat and managing environmental stress.
This resilience builds not just physical toughness but mental confidence too, each swim reinforces what you’re capable of.
The Mental Health Benefits of Open Water Swimming
While the physical benefits are impressive, it’s often the mental benefits that keep swimmers coming back.
Reduces stress and anxiety
Modern life constantly activates the body’s stress response, raising stress hormones and increasing tension. Immersing yourself in cold water has the opposite calming effect.
Cold exposure activates the parasympathetic nervous system, the part responsible for rest and recovery, helping lower stress levels and bring your system back into balance.
Many swimmers find that even a short session dramatically reduces anxiety levels, leaving them clearer and calmer for the rest of the day.
Improves mood naturally
Cold water immersion stimulates the release of feel-good chemicals like dopamine and serotonin levels.
Higher dopamine levels are linked to motivation and focus, while increased serotonin levels help stabilise mood and create a sense of contentment. Together, they create a powerful positive effect on emotional wellbeing.
This natural boost can:
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Improve mood
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Reduce anxiety and depression
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Increase daily motivation
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Support improved mental health
Some swimmers even describe a gentle “post-swim high” that lasts for hours.
Helps with anxiety and depression
Growing research shows that regular open water swimming can support people experiencing anxiety and mild to moderate depression.
Time in nature, rhythmic movement, and cold exposure all work together to regulate stress and encourage emotional balance. While swimming isn’t a replacement for professional treatment for severe depression, it can be a powerful complementary tool.
The combination of movement, environment, and community often provides relief that indoor workouts simply don’t replicate.
The Role of Dopamine and Serotonin
There’s something truly transformative about immersing yourself in open water, surrounded by the sights and sounds of nature. For many open water swimmers, this connection with the natural world is just as important as the swim itself and it’s a key reason why the mental health benefits of cold water swimming are so profound.
When you step into cold, natural waters, your body responds in remarkable ways. The drop in body temperature from cold water exposure triggers a surge in dopamine and serotonin levels, two neurotransmitters that play a vital role in regulating mood, motivation, and overall wellbeing. This natural boost is one of the reasons why open water swimming is linked to improved mental health and a noticeable reduction in anxiety and depression.
Research suggests that the combination of cold water immersion and the calming effect of natural surroundings creates a powerful positive effect on both mind and body. As you swim, your brain’s reward system is activated, releasing feel-good hormones like dopamine, which can lift your mood and sharpen your focus. At the same time, serotonin levels rise, helping to stabilize your mood and promote a sense of contentment and relaxation. This cocktail of neurotransmitters not only helps reduce stress hormones but also supports better sleep and a brighter outlook on life.
The benefits of open water swimming go beyond the individual. Sharing the experience with other swimmers fosters a sense of community and belonging, which is especially important for those managing anxiety and depression. The encouragement and camaraderie found in the open water swimming community can help ease feelings of isolation and boost overall wellbeing.
To make the most of these mental health benefits, it’s important to follow a few key safety tips. Always swim with a buddy or in supervised areas, use a tow float for visibility, and dress appropriately for the water temperature, especially during the colder months. Warming up with a hot drink or hot shower after your swim helps your body recover and enhances the overall sense of wellbeing.
Whether you’re seeking relief from stress, looking to improve your mood, or simply wanting to reconnect with nature, open water swimming offers a unique blend of physical benefits, mental benefits, and community support. By embracing the natural environment and respecting your body’s limits, you can experience the full range of health benefits, from increased muscle strength and improved circulation to a calmer mind and a better night’s sleep. The great outdoors is waiting, and with every swim, you’ll discover just how powerful the connection between nature, body, and mind can be.
Encourages mindfulness and the present moment
In open water, distractions disappear.
You focus on your breathing, the feel of the water, and each steady stroke. Your attention stays in the present moment, a form of moving meditation.
This mindful state reduces mental clutter and helps break cycles of worry. It’s one of the simplest ways to reconnect with yourself and find clarity in a busy world.
Better sleep and daily energy
After a swim, many people experience a better night's sleep. The combination of exercise, cold exposure, and fresh air supports deeper rest and more consistent energy levels the next day.
Finishing with a hot shower or a hot drink afterwards adds to the cosy contrast and helps the body fully relax, turning your swim into a complete wellbeing ritual.
The Community Effect
Open water swimming isn’t just a solo activity, it’s also about community.
Sharing the lake with other swimmers, offering encouragement, or chatting afterwards creates connection and belonging. That social support has a proven impact on mental health and wellbeing.
At CJM Ski & Wake, swimmers of all ages and abilities meet regularly, creating a welcoming atmosphere that helps everyone feel comfortable and safe in the water.
Benefits of Open Water at Longside Lake
While wild swimming in unmanaged areas can be unpredictable, swimming at a managed venue like Longside Lake combines the benefits of open natural water with added safety and accessibility.
At CJM Ski & Wake you’ll find:
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Clearly marked routes for water swimming
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Easy entry and exit points
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Staff oversight
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Clean facilities
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A supportive environment for beginners and experienced swimmers alike
This balance allows you to enjoy the benefits of open water swimming while minimising potential risks.
Safety Tips for Cold Water Swimming
To get the most from your swim safely, follow a few simple safety tips:
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Start gradually and limit time in cold water
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Use a bright swim cap and a tow float for visibility
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Warm up slowly afterwards
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Swim with others where possible
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Listen to your body and exit if you feel unwell
These small precautions make a big difference, especially during colder seasons.
More Than Exercise… A Lifestyle
For many, open water swimming becomes more than fitness, it becomes a habit that improves everyday life.
It’s the early morning mist on the lake.
The quiet moment before you dive in.
The refreshing chill that wakes every sense.
The shared smiles with fellow swimmers afterwards.
It’s a ritual that strengthens the body, steadies the mind, and reconnects you with nature.
Ready to Experience the Benefits?
Whether you’re curious about cold water swimming, looking to boost your health, or searching for a natural way to manage stress, open water swimming at Longside Lake offers an accessible, welcoming place to start.
From improved blood pressure and muscle strength to enhanced psychological wellbeing, lower anxiety, and a brighter mood, the benefits are both immediate and long-lasting.
Sometimes the simplest things, fresh air, water, and movement, make the biggest difference.
So pull on your wetsuit, take a steady breath, and step into the lake.
Your body and mind will thank you.
More About Longside Lake
Longside Lake is a private water sports lake located in the heart of Surrey, just minutes from Staines, Virginia Water and Egham, and easily accessible from London and surrounding Surrey towns. Known locally for its calm waters and scenic setting, the lake has become a popular destination for waterskiing, wakeboarding and open-water activities for both beginners and experienced riders.
As the home of CJM Ski & Wake, Longside Lake offers professional coaching, waterski lessons, wakeboarding sessions and family-friendly lake access throughout the season. Whether you’re travelling from Staines-upon-Thames, Virginia Water, Egham, Chertsey, Windsor or Greater London, it’s a convenient spot to get on the water and enjoy a relaxed, community-focused environment.
With its peaceful countryside feel and expert instruction on site, Longside Lake continues to be one of the go-to locations in Surrey for anyone looking to learn, improve or simply spend more time on the water with CJM Ski & Wake.