Maria Castilleja’s struggle with swimming spanned nearly six decades before she was able to overcome her fear of water. At age five, she experienced a traumatic incident when her siblings encouraged her to jump into a pool, and the overwhelming sensation of water closing over her head triggered panic that haunted her well into adulthood. Despite repeated attempts with friends, classes, and private coaches, Castilleja, now 66 and living in Long Beach, California, battled persistent anxiety whenever she entered water deeper than her feet.
Castilleja’s experience reflects a broader issue in the United States, where an estimated 40 million adults cannot swim, according to the Centers for Disease Control and Prevention. The data reveal stark racial and ethnic disparities: more than one in three Black adults and nearly three in four Hispanic adults have never taken swimming lessons, contrasted with a 7 percent rate of non-swimming among White adults and approximately 22 percent among other groups, including Asian, Native American, and multiracial populations. Experts say the barriers to swimming are multifaceted, involving factors such as limited access to facilities, cost, and historical exclusion from public pools.
Harley Hicks, a London-based swim coach who works with adults terrified of water, notes that many have had negative early experiences, including authoritarian teaching styles or being pushed into deep water too quickly. Hicks directs LDN Swim, which hosts retreats designed to help adult non-swimmers build confidence and skills through gradual exposure. During a recent retreat in Greece, all 16 participants, many of whom had never swum in open water, successfully swam in the sea by the final session. Hicks emphasizes the role of exposure therapy in calming anxieties and unlocking long-denied benefits of swimming.
Inspired by a desire to enjoy time in the ocean with her grandson, Castilleja committed to lessons about a year and a half ago. “I wanted to be able to go in the ocean with my grandson,” she said. Practicing four days a week and supported by a coach who understood her anxiety, she has made significant progress and now finds comfort in the water, although occasional fears persist.
Similar transformations have occurred elsewhere. Mickey Power, 70, who lives in Chicago, began swimming seriously in her late 40s after years of marathon running became difficult due to joint pain. Despite initial panic when entering deep water, she persevered through lessons and has made swimming her primary form of exercise. Power highlights swimming’s low impact on the body, its mental health benefits, and the sense of calm it provides in a digital age.
Research supports the physical and psychological benefits of swimming. A British study tracking over 80,000 adults found that regular swimmers had a 28 percent lower risk of death from any cause and a 41 percent reduced risk of cardiovascular mortality, compared with non-swimmers. Additionally, swimming is associated with improvements in mood, reductions in fatigue and anger, and decreased symptoms of depression.
In Takoma Park, Maryland, Jeff Hopkins took up swimming in his 40s despite limited prior experience. Motivated by his children’s participation in competitive swimming, he sought a healthier lifestyle and found a community through a masters swim club, where adults of varying abilities train together. Hopkins describes swimming as a way to unwind, socialize, and maintain fitness.
For Castilleja, the decision to learn to swim was deeply personal, rooted in family. Since overcoming her fear, she has enjoyed swimming with her grandson Oliver, age 12, and notes the confidence she now shares with him. Their stories underscore that with perseverance and proper support, adults can conquer long-standing aquatic fears and open themselves to the physical, emotional, and social benefits of swimming.