The Rise of Fitness Culture and Its Benefits
Over the past 20 years, fitness and exercise have become increasingly popular topics. The amount of information available on how to work out and what meal plans to follow is seemingly endless.
Studies (Warburton et al.) provide clear evidence that regular physical activity and a healthy diet play a crucial role in both the primary and secondary prevention of chronic diseases such as hypertension, obesity, diabetes, cardiovascular conditions, depression, and many more.
Being fit and going to the gym has evolved into a powerful cultural trend. The influence of fitness extends beyond physical health—it helps build community and accountability through shared experiences and collective goals. Many influencers also emphasize mental health and selfcare, promoting a holistic approach to wellness that reaches far beyond aesthetics.
However, the pressure to maintain a certain image or achieve rapid results can lead to unrealistic expectations or unhealthy practices. With so much information online, finding the most effective and safe exercise routine for each individual can be challenging.
In August 2025, the second GUE Fitness Month Challenge inspired hundreds of divers to commit to a minimum of 30 minutes of daily exercise. Participants from around the world engaged in activities ranging from cycling and mountain climbing to running and weightlifting. Seeing such dedication was truly inspiring. This challenge inspired this article, which shares our exercise routines, nutrition tips, and practical steps to integrate a healthy lifestyle into a busy schedule—boosting both overall wellness and diving fitness.
Why Is Good Fitness Required For Diving?
Diving, especially technical diving, is undeniably a physical activity. It requires not just strength and energy to carry our equipment and support our team, but also the ability to hold position and maintain sufficient core tension while managing the heavy load of gear underwater. Efficient propulsion techniques depend on strong legs and hips, while general endurance is essential for longer dives or multiple dives in a single day.
Good fitness is more than muscle power. Cardiovascular conditioning allows divers to swim against currents, respond to unexpected challenges, and manage their breathing rate more effectively, ultimately conserving gas. Flexibility and mobility reduce strain when gearing up, climbing ladders, or reaching valves behind the head. A strong core and balanced posture improve trim, buoyancy control, and finning efficiency, which directly translates to reduced effort and greater comfort in the water.
On the safety side, fitness can be a critical factor in emergencies. Divers with higher stamina and aerobic capacity are better prepared to assist teammates, handle equipment failures, or make controlled ascents under stress. Furthermore, good circulation and overall health support faster recovery between dives and may help reduce the physiological stress associated with decompression.
In short, being fit to dive is not about achieving peak athletic performance, but about building the strength, endurance, and resilience that allow us to enjoy diving more comfortably, safely, and efficiently. A healthy, well-prepared body is one of the most valuable pieces of dive equipment you can bring underwater.
Resistance Training for Building Muscle Mass
Building muscle mass is a crucial foundation for overall fitness, for both men and women. Increased muscle mass boosts metabolism, supports bone density and joint health, and provides greater strength and stability. Strong muscles also reduce the risk of injury, enhance posture, and even contribute to better cardiovascular health through improved circulation and oxygen use.
For divers, the benefits are even more specific. Carrying heavy tanks, wearing exposure suits, handling stage bottles and DPVs, or supporting teammates in demanding situations all place a constant load on the body. Strong muscles protect bones and joints, absorb physical stress, and make managing equipment more efficient and less tiring. Simply put: well-developed strength translates directly into safer, more enjoyable diving.
What can we do?
For years, resistance training — whether through lifting weights or performing bodyweight exercises — carried the misconception of making people “bulky” and was often seen as less beneficial than cardio. In reality, this is a myth. Most divers will not gain excessive size from strength training; instead, they will develop lean, functional strength that directly supports diving performance and overall health.
How to train?
Dedicating just two to three sessions per week to resistance training can yield significant benefits. Progress should be gradual — slowly increasing weight, resistance, or intensity over time to build strength safely and effectively.
A diver’s training should focus on the major muscle groups that are most relevant both above and below the surface:
• Back → for posture, stability, and carrying equipment.
• Legs & glutes → for propulsion, trim, climbing ladders, and walking with tanks.
• Arms & shoulders → for lifting gear, swimming with control, and supporting teammates.
• Core → for balance, buoyancy control, and overall stability.
Combining compound movements (like squats, deadlifts, pull-ups, push-ups, or rows) with bodyweight exercises creates a balanced program that strengthens the whole body.
Cardio Exercises for Divers
Cardio and higher-intensity exercises are essential to include in a weekly fitness routine. Beyond the obvious overall health benefits, cardiovascular training plays a direct role in improving diving performance and safety. Strong heart and lung capacity allow divers to use gases more efficiently, increase inert gas elimination, stay calm under stress, and maintain energy during long or multiple dives.
Why cardio matters for divers:
• Endurance: Diving often means carrying heavy gear to the entry point, swimming against currents, or completing long dives. A solid cardio base helps you sustain effort without fatigue.
• Gas consumption: Better cardiovascular health improves oxygen uptake and efficiency, which often translates to lower gas consumption.
• Stress management: A fit cardiovascular system helps divers respond more calmly and effectively in emergency situations, not to mention staying chilled underwater allows you to think clearly when experiencing complex scenarios.
• Decompression safety: Good circulation supports better gas exchange, which may contribute to reduced decompression stress and faster recovery.
Recommended cardio exercises:
• Swimming: The most diving-specific form of cardio. It builds endurance, strengthens muscles used in finning, and increases in-water comfort. It also develops breath control and lung capacity — essential for calm, efficient diving.
• Cycling: Low-impact, excellent for leg strength and endurance, and easy to adjust intensity.
• Running or jogging: Improves stamina and cardiovascular health, though divers should balance it with joint-friendly options like swimming or cycling.
• Rowing or elliptical training: Great full-body alternatives that strengthen both upper and lower body while improving cardio fitness.
GUE’s fitness standards:
Global Underwater Explorers (GUE) incorporates fitness into every level of training. All classes include swimming requirements, with longer distances and higher standards at advanced and instructor levels. Swimming is emphasized because it mirrors the aquatic environment divers operate in and builds confidence, comfort, and efficiency in the water.
In short, cardio isn’t just about staying fit on land — it’s a key tool for divers to improve lung capacity, endurance, and safety while making dives more enjoyable and less fatiguing.
Mental Benefits
One of the most noticeable mental benefits of exercising is the simple feeling of well-being that follows a workout. We feel good because we accomplished what we set out to do, and there is a unique satisfaction that comes from having both the body and mind pleasantly tired. This uplifting state is largely due to the release of “feel-good” chemicals such as endorphins, which naturally elevate mood and reduce discomfort.
Regular exercise goes far beyond just feeling good in the moment. It plays a significant role in reducing anxiety and stress, while also sharpening concentration, memory, and overall cognitive performance. For divers, mental focus and readiness are not optional—they are essential. Long dives demand strong memory to recall set-points and dive plans, as well as heightened situational awareness. The ability to quickly readjust the dive plan if conditions change is a vital safety skill. Most importantly, maintaining calmness in stressful or unexpected scenarios can be the difference between a safe dive and an escalated, potentially life-threatening situation.
In today’s world, many people are drawn to quick fixes and instant gratification. Unfortunately, the benefits of sports and exercise don’t appear overnight. They require patience, consistency, and discipline. Over time, however, this commitment pays off with profound changes—not only in physical fitness, but also in mental resilience, emotional balance, and the confidence that comes from knowing we can rely on both our body and mind in demanding situations.
Sleep and Recovery
Sleep and recovery are just as important as training itself, especially for divers who exercise regularly. During deep sleep, the body repairs muscles, restores energy, and balances hormones, all of which are essential for fitness progress. Just as importantly, quality sleep sharpens memory, focus, and decision-making—critical skills for safe diving. Without proper rest, fatigue can lower reaction time, reduce concentration, and increase the risk of mistakes underwater. Most active adults, including divers, should aim for 7–9 hours of quality sleep per night to ensure both peak performance and safety.
Food and Nutrition
We could all write a long list of tips and tricks for what a healthy meal should look like, and for many people, maintaining a balanced diet in everyday life is not the biggest challenge. The real test comes during diving trips, courses, or expeditions, when schedules are tight, preparation time is short, and you might find yourself in a foreign country without knowing where to shop or what to eat. This is where preparation makes all the difference. Just as carefully as you analyze your gas or prepare your rebreather before a dive, fueling your body with high-quality foods should be part of your diving routine. Nutrition is not an afterthought; it is essential to performance, endurance, and recovery.
Why it matters for divers:
• Energy and focus: Diving days can be long and physically demanding. Adequate carbohydrates and proteins help maintain energy levels and keep concentration sharp underwater.
• Recovery: Muscle repair and replenishment of glycogen stores depend on post-dive meals with protein and complex carbs.
• Hydration: Proper fluid intake is critical for circulation, thermoregulation, and reducing decompression stress. Even mild dehydration can increase the risk of DCS.
• Digestive comfort: Heavy, greasy, or processed meals can leave divers feeling sluggish or uncomfortable in the water. Foods rich in fiber, vitamins, and minerals promote steadier energy release and lighter digestion.
Practical strategies for divers:
• Plan ahead: If you know you’ll have a busy diving schedule, prepare meals or snacks the night before — think simple wraps, salads, boiled eggs, fruit, or nuts.
• Pack smart snacks: Portable foods like bananas, trail mix, protein bars, or yogurt are easy to bring on boats or to the dive site.
• Hydrate consistently: Sip water throughout the day rather than chugging large amounts right before dives. Add electrolytes if diving in hot climates or after multiple dives. And make sure P-valves are connected ;)
• Balance your plate: Aim for a mix of complex carbs (brown rice, oats, quinoa), lean proteins (chicken, fish, legumes), healthy fats (avocado, nuts, olive oil), and fiber-rich vegetables.
• Avoid extremes: Overeating, excessive alcohol, or very salty processed foods can impair recovery and hydration.
In our fast, rushed lives, the best tool a diver can have is preparation. A little effort spent on meal planning and mindful eating can pay off with more energy, safer dives, and faster recovery — leaving you free to fully enjoy the underwater world.
Supplements
Enhancing personal fitness through supplements can be a helpful option, especially when aiming to see faster results, recover more efficiently, or simply feel better and nourish the body properly. While a balanced diet should always be the foundation, certain supplements can support training, diving performance, and overall health.
Protein
Adequate protein intake is essential for muscle repair and growth. A common recommendation is around 1.6–2 g of protein per kilogram of body weight per day, depending on training intensity and goals. For divers, protein supports recovery after physically demanding days and helps maintain lean muscle mass, which is crucial for carrying equipment and performing efficiently in the water. Hydrolyzed protein powders (such as whey hydrolysate) are absorbed quickly, making them convenient post-workout or post-dive.
Creatine
Creatine is one of the most researched and effective supplements for building strength and muscle mass. It helps muscles produce energy during high-intensity efforts, making strength training more effective. Beyond its physical benefits, creatine has also been linked to potential cognitive advantages, such as improved focus and reduced mental fatigue — a valuable edge for divers who need clear thinking during long or technical dives.
Omega 3
Provide essential fatty acids that support brain, heart, and joint health. They are known to reduce inflammation, improve memory and concentration, and may help lower the risk of cardiovascular disease. For active people, omega-3s can also support faster recovery and protect joints from overuse. Since the body cannot produce them on its own, regular intake through diet or supplements is highly beneficial.
Collagen
Collagen is the most abundant protein in the body, playing a major role in joint, tendon, skin, and bone health — all of which are important for divers who carry heavy gear or train regularly.
There are different types of collagen:
• Type I: supports skin, tendons, and bones.
• Type II: supports cartilage and joints.
• Type III: supports muscles and blood vessels.
Supplementing with collagen, especially when combined with vitamin C (which aids absorption), may reduce joint discomfort, improve recovery, and support long-term mobility — keeping divers active in the water for years to come.
Final note:
Supplements should not replace a healthy diet or hydration but can serve as valuable tools to complement nutrition and training. Before starting new supplements, it’s always best to consult a healthcare professional, especially for divers with specific medical conditions.
Final Thoughts
Although this article may sound plain and straightforward — and certainly could be expanded further — there is surprisingly little written about how divers can truly benefit from a healthy lifestyle. Yet the connection is clear: whether you are enjoying a shallow reef dive or preparing for the most demanding deep cave exploration, fitness is a non-negotiable part of diving.
Yes, you may have a buddy by your side or even helpers to carry your equipment, but once underwater you are largely dependent on your own health, strength, and physiology. Diving itself is not a workout; it is a sport that requires you to arrive prepared. That preparation comes from the time and commitment you dedicate to your own fitness and well-being.
Ultimately, only you can take responsibility for your health. By integrating simple, consistent steps — building strength, improving endurance, eating well, and supporting recovery — you will not only dive more safely but also extend the number of years you can fully enjoy your passion. After all, the goal is not just to dive today, but to continue exploring and experiencing the underwater world for as long as possible.
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Emőke Wagner is a Hungarian cave diving instructor and explorer from Sopron who holds a 2013 human-kinesiology degree from Semmelweis University. After several years in healthcare, she turned professional diver, teaching in the Maldives (2014-17) before moving to Mexico to pursue caves full-time. A GUE instructor since 2016, she teaches Cave, DPV, Tech, and Recreational courses in English, German, Spanish, and Hungarian. She has logged 4,200 dives—over 1,200 in caves, 500 decompression, 300 wreck, 700 DPV—and has mapped more than 55 km/34 mi of new passage with a record penetration of 6.37 km/3.96 mi. Her exploration spans Mexico, Florida, France, and Hungary with roles in MCEP (2018-20), BEL (2020-23), Cocom (2024-25), and, as project leader, PURE (2025). Major exploration zones include Chuup Ich, Akalche, Yax Chen, La Concha, Abejas, and Cocom. Blending academic rigor with field skill, she promotes safe technique and conservation while mentoring the next generation of cave divers.
