Does Winter Swimming Really Improve How You Feel?
Yes. This Finnish study found that after four months of winter swimming, participants had significantly less tension, fatigue, and negative mood compared to when they started. They also felt more energetic and vigorous than non-swimmers, and all those with rheumatism, fibromyalgia, or asthma reported that swimming relieved their pain.
Researchers from the University of Oulu tracked 36 Finnish winter swimmers over a four-month period. Using validated questionnaires, they measured mood states and subjective symptoms before and after the winter swimming season. The results confirmed what many winter swimmers have long claimed: regular dips in ice-cold water improve well-being.
Dr. Kumar’s Take
This is one of the more convincing studies on winter swimming’s mental health benefits. What stands out is that the swimmers actually started with more health problems than the controls. About 50% of swimmers had diagnosed diseases compared to only 20% of controls. Yet despite starting at a disadvantage, the swimmers improved while the controls did not. The pain relief reported by every single person with rheumatism, fibromyalgia, or asthma is particularly striking.
Study Design
Participants:
- 36 winter swimmers (29 women, 7 men, average age 53)
- 23 non-swimming controls (17 women, 6 men, average age 51)
Methods:
- Profile of Mood States (POMS) questionnaire measuring tension, fatigue, confusion, vigor, depression, and hostility
- OIRE questionnaire measuring subjective feelings of mood, memory, alertness, and sleep quality
- Measurements taken in October (before) and January (after four months of swimming)
Swimming frequency: Swimmers practiced an average of 4 times per week
Key Findings
After four months of winter swimming compared to baseline:
Tension: Significantly decreased (p = 0.034)
Fatigue: Significantly decreased (p = 0.001)
Memory complaints: Significantly improved (p = 0.023)
Negative mood: Significantly improved (p = 0.024)
Vigor-activity: Swimmers scored significantly higher than controls (p = 0.026)
All participants with chronic conditions (2 with rheumatism, 3 with asthma, 2 with fibromyalgia, 1 with arthrosis) reported that winter swimming relieved their pain.
Why Winter Swimming May Help
The researchers propose several explanations for the improvements:
Stress hormone effects: Cold water exposure activates the sympathetic nervous system and increases noradrenaline release. This may explain the refreshing and pain-relieving effects.
Mood and pain connection: Positive mood raises the pain threshold. As swimmers felt better emotionally, they may have experienced less pain.
Adaptation to stress: Regular cold exposure may increase the body’s ability to handle other types of stress.
Oxidative stress adaptation: Winter swimmers show improved antioxidant defenses, which may contribute to overall well-being.
Important Context
About 50% of the swimmers practiced winter swimming specifically for health reasons, and over 40% reported getting relief from various pains and troubles. Finland has a long tradition of winter swimming, and many participants combined it with sauna use afterward.
Practical Takeaways
- Winter swimming 4 times per week for 4 months improved mood and reduced fatigue
- People with chronic pain conditions reported relief from symptoms
- Benefits included feeling more energetic and vigorous
- About half of participants also did other outdoor activities like walking, jogging, skiing, or biking
Related Studies and Research
- Related Podcast Episode
- HEADACHE AND MIGRAINE (COLD-BASED INTERVENTIONS)
- Health effects of voluntary exposure to cold water (review)
- Editorial: The trigeminocardiac reflex beyond the diving reflex
- Plasma catecholamines and serotonin metabolites during a winter swimming season (PDF)
FAQs
How cold was the water?
Winter swimming involves taking a dip in ice-cold, natural waters throughout the winter season. In Finland, this typically means water temperatures below 5°C (41°F).
How long were the swimming sessions?
The study doesn’t specify exact duration, but winter swimming typically involves short dips rather than extended swimming sessions due to the extreme cold.
Did the control group show any improvements?
Changes in the control group were not significant. The swimmers showed clear improvements that the non-swimmers did not experience.
Bottom Line
This Finnish study provides evidence that regular winter swimming improves mental well-being. After four months of swimming 4 times per week, participants showed significantly less tension and fatigue, improved memory and mood, and greater vigor compared to non-swimmers. Everyone with chronic pain conditions like rheumatism, fibromyalgia, or asthma reported that winter swimming relieved their symptoms. The researchers attribute these benefits to hormonal changes triggered by cold exposure, improved stress adaptation, and the mood-pain connection.
