Running is a great way to build bone density, but it can also be very hard on your muscles, bones, and joints. Unlike running, swimming is ideal for all ages because it is gentle on muscles and joints. Swimming is great for improving joint health. When swimming, water can reduce a person's body weight by around 90 percent. By doing this, swimming significantly reduces the strain that running can put on the body. Although running can promote the overall health and growth of your bones and muscles, it also has great potential for injury. Running can cause shin splints, inflammation, stress fractures, muscle pain and joint sprains. In swimming, injuries are very rare. Swimming, on the contrary, can help combat and heal these injuries. Not only is swimming great for your joints and muscles, it's also great for preventing disease. It is known that swimming can significantly reduce the risk of chronic diseases, including type 2 diabetes, stroke and heart disease. (“How many calories does swimming burn?”) According to the American Heart Association, swimming just 30 minutes a day can “reduce your risk of coronary heart disease by 30 to 40 percent.” (Issam) Swimming achieves this by strengthening every muscle in your body, including the heart itself. By swimming regularly as exercise, you can lower cholesterol and reduce inflammation and blood pressure. (“8 Awesome