Out There Mothers

Swimming Postpartum – Your Guide to get back to swimming after having a baby

Returning to swimming after childbirth might feel like a splashy challenge. Yet, swimming postpartum
has several benefits; you just need to know when and how to begin, or when you must avoid

Today, I’ll guide you on your post-baby swimming workout. Furthermore I talk you through
when it’s safe to return to the water and explore all the incredible benefits of swimming that
are awaiting you.

Let’s jump into the guidelines around swimming after having a baby.

Why can’t you swim after having a baby?

Young Mom swimming with baby in water

It’s not recommended to swim straight after giving birth. That’s because the uterus lining
might not have healed yet. This can take up to 6 weeks. Until then, even bathing should be
avoided, because of the high risks of infection.

In some cases, it can take longer. Here are few signs and symptoms that can help you
recognise, whether you are ready for a swim or not:

Persistent Vaginal Bleeding (lochia)
If you continue to experience heavy or prolonged vaginal bleeding ( besides the typical
postpartum bleeding period), it might be a sign that your uterus hasn’t healed completely.

Severe Pelvic Pain
Pelvic pain, especially that gets worse rather than better over time, can indicate a problem
with your uterine’s healing process.

Foul Odor or Discharge
Unpleasant vaginal discharge smell can indicate improper healing.

Abdominal Pain or Tenderness
Pain of the abdomen localized to one area might suggest an issue with the uterus.

● Infection Symptoms
Symptoms like fever, chills, itching, painful urination, redness, increased heart rate,
excessive fatigue can be all signs of infection.
It can also indicate infection in the incision site (cut on the skin from c-section) could indicate
a problem.

Difficulty Urinating or Bowel Movements
If you have difficulty urinating and bowel movements, you may need to avoid swimming, as
can be related to inefficient healing of the uterus.

How long after giving birth can you go swimming?

You should wait until the bleeding and discharge stops, or any of the above symptoms go
away! This may take around 6 weeks. In case of c-section delivery, wait for the stitches to
heal, to avoid infections. Once they do, or have been removed or dissolved and you don’t
experience pain, you are ready to start swimming.

Every individual’s body is unique, and healing may vary. So there is no one size fits all when
one can go back swimming postpartum.

I recommend always consulting your doctor. Especially when experiencing the above
mentioned problems. With regular check-ups, he or she can monitor your recovery and
provide personalized advice when you are ready to resume to the pool.

Benefits of swimming postpartum

Mom wearing goggles swimming with baby in pool

Swimming after childbirth has several benefits, including:

● Low-impact, joint-friendly workout
● Reduces stress
● Strengthens the core and pelvic floor
● Increases energy
● Improves mood
● Aids in better posture
● Helps to tone up
● Boosts your fitness level
● Helps improve heart and lung health
● Provide a social outlet
● Help avoid postpartum depression
● Aids in post-baby weight loss

Need more convincing? Read along!

Is swimming good for weight loss?

Young mom swimming with baby in water doing postpartum exercise

Swimming is great for weight loss and can help you get back your pre-pregnancy weight, if
that’s your aim. It’s a full body workout involving a lot of muscles, burning calories. The more
intense and longer you swim, the more calories you burn.

Also as a cardiovascular exercise, it can increase your heart and lung capacity and help you
burn fat. Building lean muscle through swimming can also increase your basal metabolic rate
. Which means you’ll burn more calories even when you’re watching TV.

But don’t forget, it’s not a magic wand! To successfully lose weight you need to find the
balance between calories burned (through exercise and daily activities) and calories
consumed. Thus, you should follow a healthy diet to get your desired result.

Calories in vs calories out ladies!

Postpartum swimming workouts

Before I begin with our post-partum swimming workout, please remember to be patient with
yourself! You may not have the same fitness level as before. It’s normal! Your incredible
body nurtured and grew a child for 9 months. It was a home for your baby. It’s entitled for

The most important thing to get results is to show up for yourself, swim and enjoy it. Choose
to become your best, not because you hate your body, but because you LOVE it! It will then
reward you.

Let’s get you started, with an awesome plan!

Warm up (5-10 minutes):

If the water is shallow, walk 2 lengths of the pool, with your hands behind your head. You
can also do a few easy freestyle laps, to get your heart rate up. Then perform few dynamic
stretched in the water, such as:
● Leg swings
● Arm circles
● Side steps
● Torso twist

These are much harder to perform in the water, as the resistance.

Main workout (20-30 minutes):

Leg kicks – Hold onto the side of the pool and scissor kick your legs, like when you are doing
front crawls. Do it 3-5 times for 5-10 seconds.

Breaststroke swim for 10-15 minutes, or as long as you can. You can do pool jogs or walks
when you feel a bit more tired. This can be your active recovery.

You can also participate in water aerobics classes or do exercises in the pool with noodle
floating foam, including:
● Noodle plank
● Noodle crunches
● Bicycle kicks

Cool-down (5 minutes)

Reduce your heart rate with 2 lengths of slow paced pool walks. Complete static stretches
for an additional 3 minutes.

Gradually increase the length and intensity of your swimming, as you get fitter. Take
regular breaks if you need to and avoid any movement that is painful, especially after


Swimming after childbirth can be safe for most women when enough time is allowed for the
uterine to heal, which may take up to six weeks.

However, the time for resuming swimming postpartum may depend on your self-care,
healing speed, and whether you are experiencing any symptoms or complications, such as
vaginal bleeding, discharge, infections, pelvic or abdominal pain.

It’s essential to consult your doctor and do regular checkups. Especially if you have any
concerns, by understanding these signs, you can reduce the risk of intricacies and dive back
into the pool sooner to achieve the benefits swimming offers.

It provides a low-impact workout that is gentle to our joints, aids in weight loss, and can be a
great way to get social. It also strengthens your core and pelvic floor, reducing injuries and
lower back pain.

With consistency and a healthy, balanced diet, you are on your way to renewed strength,
vitality, and a leaner physique.

Fancy trying out the workout above?

Let us know in the comments how it goes!

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