Swimming is a great way to get that regular exercise because it works the whole body while putting little to no strain on joints. It also helps to improve cardiovascular function, lung capacity, and stamina. Plus it can increase strength, muscle, and flexibility. Swimming is a great workout because you need to move your whole body against the resistance of the water. ... keeps your heart rate up but takes some of the impact stress off your body. builds endurance, muscle strength and cardiovascular fitness. helps maintain a healthy weight, healthy heart and lungs.