Milind Soman Celebrates Holi with a Marathon Swim in Goa; Experts Highlight the Remarkable Fitness Benefits of Long-Distance Swimming

While most people celebrated the festival of colours with traditional gulal, water balloons, and playful splashing, actor and endurance athlete Milind Soman and his wife Ankita Konwar chose a far more demanding way to mark the occasion.

The couple spent their Holi pushing physical limits in the waters of Goa by undertaking an endurance swimming challenge instead of the usual festive revelry.

Soman completed an impressive 15-kilometre open-water swim, while Konwar covered a distance of 4.5 kilometres.

Sharing glimpses of the experience on social media, Soman expressed his excitement and extended Holi greetings to his followers, thanking the open-water swimming community that supported the activity.

Their unconventional celebration once again highlighted the couple’s passion for fitness, adventure sports and outdoor endurance activities.

Why swimming is one of the most effective workouts

Fitness professionals say swimming is among the most comprehensive forms of physical exercise because it simultaneously activates several major muscle groups.

According to a fitness trainer, Raman Desai, swimming requires the coordinated use of arms, legs, back and abdominal muscles, making it a powerful full-body workout capable of burning a large number of calories.

One of the major advantages of swimming is that it places very little strain on the joints. Unlike high-impact activities such as running or jumping, the buoyancy of water reduces pressure on knees, hips and ankles.

This makes swimming particularly suitable for individuals suffering from joint discomfort, injuries or those who are overweight.

From a physiological perspective, swimming is also an excellent cardiovascular exercise. Sustained strokes elevate heart rate, stimulate metabolism and increase overall calorie expenditure during the session.

At the same time, the constant resistance of water helps build lean muscle tissue and improve muscular strength.

“Every movement in water involves pushing against resistance, which gradually strengthens and tones the body,” Agrawal explained.

A powerful blend of endurance and strength

Although swimming is gentle on the joints, it can be extremely demanding on the body when performed over longer durations or distances.

Endurance swims require consistent effort and energy output, allowing participants to burn substantial calories while improving overall stamina.

Another advantage is sustainability. Many people find swimming refreshing and enjoyable, which increases the chances of maintaining a regular exercise routine over the long term.

With consistency, swimming can support healthy weight management and overall physical fitness.

The science behind long-distance swimming

A fitness expert emphasised that endurance swimming depends heavily on proper pacing and recovery strategies.

Maintaining adequate hydration, ensuring electrolyte balance and consuming protein after a workout are essential to help muscles recover and to prevent fatigue.

Long-duration swimming sessions engage multiple muscle groups simultaneously — including the shoulders, back, core, hips and legs — while avoiding the repetitive joint impact common in many land-based workouts.

Even a steady swimming session lasting between 60 and 90 minutes can significantly improve cardiovascular health.

Such sustained aerobic activity strengthens the heart, enhances oxygen circulation throughout the body and increases lung capacity.

Water also creates natural resistance, forcing muscles to work harder without causing the physical stress that often accompanies high-impact exercises. This makes swimming particularly beneficial for maintaining joint health.

From a metabolic standpoint, prolonged aerobic effort encourages the body to burn fat more efficiently and improves insulin sensitivity.

Regular swimming also helps stabilise stress hormones and contributes to better overall metabolic health.

Benefits beyond the body

Swimming also challenges coordination and neuromuscular control. Actions such as pushing off the pool wall activate the lower body and core muscles, while changing direction frequently requires balance, rhythm and controlled breathing.

These factors together enhance muscular endurance, body coordination and respiratory efficiency.

According to another expert, swimming later in the day may also help promote deeper sleep. The rhythmic nature of swimming stimulates the parasympathetic nervous system, which relaxes the body and encourages better rest.

Mental endurance in the water

Beyond physical benefits, long-distance swimming also strengthens mental resilience. Covering long stretches in water demands patience, focus and discipline.

Endurance training in swimming, therefore, improves psychological stamina alongside physical conditioning.

Experts say this combination of cardiovascular fitness, muscle strength and mental fortitude makes swimming one of the most balanced forms of exercise available.

(Disclaimer: Individuals should consult a qualified fitness professional or healthcare provider before beginning any new exercise programme.)

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