Is Swimming Good for Depression During Perimenopause?
Perimenopause depression is more common than many realise. Discover how swimming can lift mood, ease low feelings, and support your mental health.
Depression in Perimenopause: More Common Than You Think
Many women are surprised to find themselves experiencing low mood or depression during perimenopause. If you've never struggled with your mental health before, it can feel confusing and even shameful. But the hormonal changes of perimenopause, particularly falling and fluctuating oestrogen, directly affect serotonin and dopamine pathways in the brain. This means depression during this life stage has a real biological basis, not just a psychological one. Exercise is one of the most consistently recommended non-pharmacological approaches for managing low mood, and swimming is a strong option.
What Swimming Does to Your Brain Chemistry
When you swim, your body releases endorphins, the brain's natural mood-lifting chemicals. It also boosts serotonin and dopamine levels, the same neurotransmitters that antidepressants work to regulate. The sustained rhythmic movement of swimming has been compared to a moving meditation. You focus on breathing, on your stroke, on the feel of the water. That repetitive sensory focus quiets the kind of ruminative thinking that often accompanies depression. Research on aerobic exercise and depression is consistent: regular moderate exercise can have effects comparable to medication for mild to moderate depression.
The Particular Comfort of Water
There's something about water that many people find uniquely restorative. Being submerged changes your sensory environment entirely. Sounds are muffled, temperature is regulated, and the pressure of the water on your body can feel grounding. Some researchers have explored the concept of 'blue mind', the calming state that proximity to water can induce. For women dealing with depression during perimenopause, this combination of physical exercise and sensory calm can be particularly effective.
How Often and How Long to Swim
For mood benefits, consistency is more important than duration. Aim for two to three sessions per week of around 20 to 30 minutes each. You don't need to push hard. A comfortable pace where you can breathe steadily but feel your body working is enough to trigger the neurochemical benefits. Open water swimming has gained popularity for its additional mood effects, though always prioritise safety if swimming outdoors. Even indoor pool swimming at a local leisure centre offers genuine benefit.
Swimming as Part of a Wider Approach
Swimming works best as one part of a broader strategy. If you're experiencing persistent low mood, talking to your GP about your symptoms is important. HRT may be worth exploring if hormonal fluctuation is a driver. Therapy, social connection, sleep support, and nutrition all play roles too. Swimming is a powerful tool, but it works alongside these things rather than instead of them. Use PeriPlan to log your swims and track how your mood patterns shift over time. Noticing correlations can help you understand what's working.
When to Seek Extra Support
If you're finding it hard to get out of bed, losing interest in things you usually enjoy, or having thoughts of hopelessness, please speak to your doctor rather than relying on exercise alone. Depression is a medical condition and you deserve proper support. Swimming is genuinely helpful for mild to moderate low mood, but it is not a substitute for professional care when symptoms are severe.
Related reading
Get your personalized daily plan
Track symptoms, match workouts to your day type, and build a routine that adapts with you through every phase of perimenopause.