Aerobic exercise, which raises your heartbeat and breathing rate, is good for your overall health. Regular aerobic exercise reduces your risk of high blood pressure, certain types of cancer, obesity, stroke and heart disease, according to Mayo Clinic.com. Swimming and running are both common forms of aerobic exercise. Each has relative advantages and disadvantages. In the long term, choosing a form of exercise you enjoy will increase your chances of sticking to a regular aerobic exercise plan. Consult your doctor before starting any new form of exercise.
Calories Burned
The number of calories you burn in any form of exercise depends on the intensity of the exercise as well as your current weight. Swimming at a leisurely pace burns 205 calories every 30 minutes for a person weighing 150 lbs.; the same person swimming vigorous laps would burn some 341 calories every 30 minutes. Jogging on level ground at a speed of 4 mph burns 153 calories in 30 minutes for a 150-lb. person. Increasing your speed to 10 mph would burn 545 calories in the same time period and at the same weight.
Impact and Joints
Swimming is a popular form of exercise for people who have joint problems, or are very overweight. The water in a swimming pool supports and cushions your body, significantly reducing the stress on your joints and providing a non-weightbearing form of exercise. Running, by contrast, can be tough on the knees, especially if you run on hard surfaces or are carrying extra weight. However, weight-bearing exercise such as running increases the strength and health of your bones.
Facilities and Equipment
In terms of convenience, running has the advantage over swimming. You can run anywhere, without paying for access to a swimming pool. All you need is a good, supportive pair of running shoes and you can run from home, at home on a treadmill, at the gym, or with friends. As soon as you leave the house, you are exercising. In terms of logistics, a 30-minute swim -- with time spent changing and showering at the pool -- may take more time out of your day than a 30-minute run from home.
Supervision
Public swimming pools have trained lifeguards on duty to assist swimmers. Especially for children, or those with medical conditions such as epilepsy, this degree of professional supervision is preferable to unsupervised running exercise. You can make outdoor running safer by running with friends or with a training group, and avoiding running near heavy vehicle traffic. Make yourself visible if running in the dark, and avoid isolated or dangerous areas if running alone.
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