The final months of the year often prompt reflection. Whether it’s through creating New Year’s resolutions, participating in “Movember” to raise awareness for men’s health, or quitting smoking with “Stoptober,” many people use this time to focus on bettering themselves. But instead of making a resolution right now, why not explore an outdoor activity to boost your mood and well-being come springtime? One activity worth considering is outdoor swimming.

The Stoptober campaign was first brought about in 2012, with the UK government trying to encourage people to quit smoking for 28 days to help people see the idea of quitting smoking forever as less daunting. It has been very successful, being the biggest UK-wide campaign aiming to tackle smoking with 2.3 million people taking part in the campaign since its launch as of 2023 and 8000 people quitting permanently during the first year of the campaign alone.

But quitting smoking isn’t always easy. Although the health benefits of quitting begin within 20 minutes of your last cigarette, the process is still challenging. Many struggle because smoking is often tied to feelings of relaxation or stress relief. After quitting smoking, many people experience withdrawal symptoms and may not feel as good as they expected, as they miss the positive sensations once linked to smoking. However, these same positive feelings can be redirected into healthy hobbies. NHS England even recommends staying busy to manage cravings. This is where outdoor swimming could be a great alternative to smoking.

Regular swimming is a great way to look after your heart and lungs, both which are negatively impacted by smoking. Swimming also supports a healthy metabolism and a regular sleep pattern which are disrupted by smoking. Beyond physical benefits, swimming has also been shown to improve mental well-being by increasing feelings of social inclusion and reducing stress, anxiety and low mood.

Our study lead, Heather Massey, says “One thing I have learned about introducing people to outdoor swimming is that some people will carry on swimming, others will try new things because of the experience they have had on the swimming courses. They have stepped outside their comfort zone, been brave, challenged themselves and found benefit from that. Some find new challenges in the water others on land, the important thing is that they are enjoying what they are doing.”

If you’re considering outdoor swimming as a positive, smoke-free alternative, spring and summer are ideal times to start. Warmer water and milder conditions make it easier for beginners to adjust to the cold water and see if this is an activity they would like to continue. You could even join our trial to explore the benefits firsthand.

Outdoor swimming might not be for everyone, but there are plenty of other nature-based activities that offer similar mental and physical benefits. Tree bathing, nature walks, hiking, golf or fishing provide moments of mindfulness and connection to the natural world. For those seeking more adrenaline, adventure activities like mountain biking, rock climbing or rafting are great ways to combine fun with fitness.

The key is to find an activity that brings you joy and to seek out a group or course where you can explore it further. Whatever you choose, the goal is to engage with something that supports your journey to a healthier lifestyle, whether that’s kicking a smoking habit or boosting your well-being with new outdoor adventures.

If you are considering swapping smoking for swimming, it is important to do so safely. We recommend speaking to your GP to discuss whether it would be safe for you to participate in outdoor swimming and to discuss tips for caring for your lungs. The first few swims may be tough, so it is important that you keep your lungs in mind. Consider wearing a thermal wetsuit to stay warm, bring an inhaler if advised by your GP, and start with brief swims while your lungs gradually strengthen after your last cigarette. Lastly, remember that partaking in Stoptober, or any other behaviour change campaign, marks a significant achievement. Be proud of yourself for taking the first step toward a healthier lifestyle!

Words by Rhianon Potter, Diana Phillips, Heather Massey and Lily Holland