Running and swimming are considered classics of endurance training. There is good scientific evidence that both are good for the circulatory system. In 2024, an extensive meta-analysis with data from around 2.6 million adults once again confirmed what many smaller studies had previously shown: regular running reduces overall mortality by around 23 percent and cardiovascular mortality by as much as 27 percent. Swimming achieves a comparable risk reduction in overall mortality of around 24 percent and measurably improves body composition and blood lipid levels.
