The advantages of owning a swimming pool extend far beyond the pleasure of having your own private oasis in which to relax, spend time with your family, cool off on a hot day or entertain friends. Swimming is also exceptionally good for your health.

As it turns out, the therapeutic benefits of swimming—both mental and physical—begin immediately upon entering the water. Indeed, the simple act of immersing yourself in water increases blood flow to the brain which over time can improve memory, mood, concentration, and general cognition.

According to the Center for Disease Control and Prevention, as little as two and a half hours of aerobic physical activity each week can lessen the risk of acquiring such chronic illnesses as diabetes and heart disease. By “aerobic,” they mean, any exercise—such as swimming, running, or biking—that increases your heart rate and oxygen intake for a minimum of 20-30 minutes per session a few times each week. In addition to promoting good cardiovascular health and improved lung function, a regular regimen of swimming will strengthen muscles, promote weight loss, increase endurance, reduce stress, and more.

For older people, swimming provides a low-impact workout that helps maintain mobility and coordination and improve balance and good posture, all of which can help prevent falls—the leading cause of injury and death in adults sixty-five and up—without damaging joints. Swimming regularly can also lessen the pain associated with arthritis and chronic back pain. This is because water provides buoyancy that supports the body while relieving stress on its joints. With less gravity weighing on your joints, swimming and other forms of water exercise allow the spine and limbs to decompress, which relieves pressure and pain.

Often overlooked are the effects that regular swimming has on our mental health and well-being. As you begin to swim (or engage in other forms of aerobic activity), certain chemicals called neurotransmitters are released into your nervous system. The best known of these neurotransmitters are “endorphins,” naturally occurring hormones with the capacity to alleviate pain, reduce stress, improve mood, and enhance your overall sense of well-being. The “runner’s high” that people often experience after a long and vigorous workout is due to an increase in endorphin levels.

Several studies have suggested that swimming helps increase blood flow to the brain, which fortifies it with oxygen, nutrients, and glucose, as well as defending against toxins. Swimming is also known to improve sleep quality, as it helps to relax your body and mind. Naturally, the more drained you are after a vigorous swim, the better you are likely to sleep.

The American College of Sports Medicine recommends 150 minutes of moderate-intensity aerobic exercise each week. But this is by no means a hard and fast rule, especially if you haven’t exercised in a while. Any exercise is better than no exercise at all.

To the positive health benefits of exercise, be sure to add the sense of achievement you will feel not only because you have developed the new habit of swimming regularly, but also because you are doing it in your own swimming pool. Then give yourself a pat on the back for each of these major accomplishments.