Many studies have demonstrated the physical benefits offered by group exercises such as running, yoga and swimming, but it is important to be aware that different forms of exercise can evoke different emotions which can each serve as powerful distinct methods for addressing various mental states and emotional challenges, forming a versatile “toolbox” for mental well-being. Engaging in exercise within a group setting can offer a sense of community and support, whereas solo exercise allows for personal reflection and introspection. Recently, I attended some outdoor swimming sessions along with the OUTSIDE2 participants in Cambridge and London with Hannah Denton, a Counselling Psychologist and one of our study’s principal investigators. This post compares my previous experiences of group running and yoga to my more recent experiences of group swimming. I also reflect on how each activity can be a useful tool for different mental and emotional challenges. Please note that these musings are based on my personal experiences and not meant to be professional advice based on empirical evidence, but rather personal insight for those seeking a toolbox in troubled times.

Comparison with Running

The feeling of connectedness that I shared with the participants in the swim sessions reminded me of the feeling of comradery that I regularly share with the members of my run club whilst having a coffee and a chat after our weekly morning runs. Although there is a shared feeling of connectedness with others when engaging in both of these forms of group exercise, I felt that what is special about swimming is that it is more relaxed and open, while running is more competitive. Perhaps this was just my personal experience of it, but I feel that in the water, there’s a sense of weightlessness and fluidity that naturally pulls you into a meditative state. When I was swimming, the rhythmic motion of each stroke and the sound of the water created a soothing atmosphere for me . Although I still love running, and the competitive aspect of it undeniably helps with goal-setting and motivation to tackle the hurdles of everyday life, I’ve come to appreciate the distinct benefits that group swimming offers, particularly the openness and mutual support between group members.

Out of the three forms of group exercise that I have engaged in, outdoor swimming stands out for creating a sense of community and introspection within a natural open space. It is the combination of these three elements that sets it apart from the other forms of exercise. While running outside in green spaces can also give rise to a sense of connection to nature and reflection of one’s life, this experience differs significantly from swimming. Running is done vertically, with your focus often directed straight ahead, which contributes to a sense of accomplishment and steady progress. In contrast, swimming involves looking up into the vast sky or through flowing water and waves, which creates a unique sense of mindfulness and tranquillity. This experience can make you feel smaller and your problems seem more insignificant in a reassuring and positive way.

Comparison with Yoga

I first started doing vinyasa yoga and kundalini yoga in high school when I was feeling stressed about balancing my academic workload with my social and familial obligations. Yoga helped me regulate my sleep, and it encouraged a sense of introspection and mindfulness in a similar way to how I felt when I was underwater in the swim sessions. Yoga classes did make me feel like I was a part of a community, but for me, the practice itself has always been inward-focused. For example, yoga usually begins with the instructor asking what we want to bring to the mat today and what we want to reflect on in our practice. These reflections are not shared, but instead contemplated with our eyes shut and our legs crossed whilst sat on our mats next to each other in the shared (usually closed) space. By contrast, I felt that swimming in wide open-spaced lidos encouraged more interaction and bonding with each other, and that the wider open space in particular contributed to a positive sense of feeling small in a wide world.

Even though moving through poses together in yoga class creates a subtle supportive connection amongst everyone present in the classroom, I think that the primary focus of yoga has always felt personal for me. While swimming can also be done alone, I think there are a lot of mental health benefits to be reaped from group swims for those who want to feel like they are a part of a supportive community. Even when we were doing our own strokes and laps, it still felt like there was a collective energy. Plus, the swimming sessions had breaks and rest periods during which we chatted by the edge of the pool or treaded water and encouraged each other. This time seems to me that it would be ideal for bonding and building friendships if this was an activity that I regularly engaged in. With the connection to water and nature adding an extra layer of tranquillity, swimming feels like the perfect combination of community, connection and freedom.

Conclusion

When considering an “emotional toolbox,” I believe that running is perfect for building resilience due to its competitive nature and goal-setting aspects, such as building up to completing increasingly challenging distances or achieving a better pace. This is excellent for managing stress from work or personal life by channelling energy into a structured training regimen and developing strong self-discipline. While all forms of group exercise involve some element of comparison among participants, running tends to emphasise competitiveness the most. On the other hand, yoga is good for fostering mindfulness, self-compassion, and emotional regulation skills. This can be ideal for those seeking a space to ground themselves from external pressures, or those searching for a place that will give them some time alone.

All forms of group exercise offer a sense of mutual support, which can be incredibly beneficial for those suffering from low mood and social anxiety. Whether you seek out groups like mental health swims that are “illness-centered,” or prefer a space to escape from your problems and engage in light-hearted conversations, the supportive environment of group exercise can greatly enhance your mental well-being. Ultimately, different forms of exercise evoke different feelings and benefits, and finding the right activity can provide a tailored approach to improving one’s mental health and emotional resilience.

Words by Diana Phillips

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