Open Water Swimming When you Have Fibromyalgia
By Sarah Warburton
As we move into spring, you may be thinking about ways to exercise outdoors and take advantage of the sunshine and warmer weather. One of my favourite ways of doing this is open water swimming and whilst it might not suit everyone, there are a lot of reasons to give it a try. So in this article, I wanted to share some of the benefits of this type of swimming, along with my personal experience and some of the things that affect me swimming with fibro.
Why swim in open water?
Aside from the fact that pool swimming can become a little monotonous, there’s a plethora of information, as well as countless personal testimonies, describing how open / cold water swimming can help with health issues, including many of symptoms we associate with fibromyalgia such as pain, anxiety and depression. Some of the key points on the benefits of open water swimming from my review of current information were as follows:
• Swimming generally is cited as a great method of exercise for those of us with fibromyalgia as it is non-weight bearing[i].
• Swim England[ii] reported that open water swimming can result in a natural increase in the levels of the hormone prolactin in the body which may help to improve sleep quality.
• Exposure to cold water specifically can ease chronic pain symptoms by decreasing the level of inflammation in the body[iii].
• Cold water immersion can improve circulation and boost the immune system by reducing the potential over-production of certain hormones that can contribute to impaired immunity [iv]
• Cold water swimming can increase production of the mood-elevating hormones dopamine, serotonin and beta-endorphins[v]. These increase feelings of happiness, positivity and well-being and can help decrease stress and anxiety.
In terms of the mental health benefits, there are many anecdotal stories from swimmers who have experienced for themselves the positive impact of swimming in open water. For example, in July 2022[vi] Women’s Health magazine ran an article in which 4 women shared their personal stories about how their anxiety and depression had been helped by open water swimming.
A case study featured in the British Medical Journal (BMJ)[vii] described how a 24 year old female who suffered from major depressive disorder and anxiety trialled a programme of weekly open (cold) water swimming. She was subsequently able to reduce and then stop her medication for these conditions such were the benefits of a weekly outdoor swim on her mental health.
Whilst it’s still early days in terms of research into the health benefits of open water swimming, it’s something that appears to be attracting more and more attention. With so many advantages, it’s hardly surprising that an increasing number of people are giving it a try.
My own experience of open water swimming
I love being out in nature and swimming, so open water is a chance to combine 2 of my favourite things which, in turn, boosts my mood. It is amazing being so close to nature when in the water, and there have been so many joyful moments such as being watched by a curious coot and her babies as I swam close by by or seeing swallows swooping low over a misty lake. Every time I swim in out in the open, I feel much better mentally post swim than I did before.
I find that the experience of being in the open water is so all-encompassing that it does take my mind away from pain and mental health issues. There’s just so much for the brain to deal with when immersed in open water– the change of temperature, looking where you’re going, the natural environment and the physical act of swimming that you have no option but to be mindful and focussed on the present.
As open water swimming was something I only started doing post fibromyalgia diagnosis, it’s also significant for me as it reminds me that I can still take on new physical challenges even living with chronic illness.
Difficulties you might encounter with fibromyalgia
Putting on a wetsuit – I’m sure I’m not alone in feeling like I have the body of the Tin Man from the Wizard of Oz, so putting on wetsuit and removing a wetsuit can be incredibly tiring. Without assistance, I simply wouldn’t be able to do this, as my body is so stiff and painful. Even with help, it still feels like a big deal for me and I often need a rest after putting the wetsuit on before taking to the water.
The temperature - Many of us fibro warriors struggle with temperature control and have a very narrow range of temperature that feels comfortable. So this is something to bear in mind, as getting too cold for a long period could negate any of the benefits of open water swimming once fibro enters the mix.
Swimming without a wetsuit isn’t an option for me as I really feel the cold. On one of my swims last summer, for example, the water was 19c. Many of the other swimmers were commented how warm the water was and even if they started swimming in a wetsuit, many ditched them after a couple of laps. But I was sporting thermal swim socks, hat and gloves and I was still cold to the bone!
Travelling to the venue - Depending on where you live, it can be quite an effort to actually get to a safe place for open water swimming. Again, this needs to be factored in for those of us with fibro, or any chronic illness as travelling to and fro consumes more of our precious spoons.
So, whilst I absolutely love open water swimming, especially in warm water, I do find that the whole experience is really tiring, taking into account the travel time, getting into and out of a wetsuit as well as the actual swim itself. As such, it is something I like to do every few weeks, but would certainly do so more often if I lived nearer to a venue so that it was less time and energy consuming. Nonetheless, it’s certainly worth a try if you’re curious as it could help reduce your pain levels and boost your mood.
If you are interested in giving open water swimming a go, it’s really important to do so safely. I’d recommend taking a look at the RNLI website for safety advice - https://rnli.org/safety/choose-your-activity/open-water-swimming
You can also find more general advice on getting started on the Swim England website - https://www.swimming.org/openwater/how-to-start/
[i]https://brianbarr.co.uk/about/blog/how-swimming-can-ease-your-fibromyalgia/
[ii]https://www.swimming.org/openwater/the-health-benefits-of-open-water-swimming/
[iii]https://www.bicestergym.co.uk/is-cold-water-swimming-good-for-you/
[iv]https://www.swimming.org/openwater/the-health-benefits-of-open-water-swimming/
[v]https://aware-ni.org/news/open-water-swimming-and-mental-health#:~:text=Mood%20%26%20Happy%20Hormones,maintaining%20your%20wellbeing%20and%20happiness.
[vi]https://www.womenshealthmag.com/uk/fitness/workouts/a40638963/open-water-swimming-benefits/
[vii]https://casereports.bmj.com/content/2018/bcr-2018-225007.abstract