|
If you're looking for an enjoyable full body workout then swimming is hard to beat.
With a well thought out routine of different swimming strokes, water running, or treading water (as opposed to just splashing around in the pool), you can gain muscular strength and endurance, burn calories, and improve your cardiovascular fitness at the same time as you work on your posture and flexibility. It's also low impact with little or no strain on your joints, so works well when recovering from injury or when used as a cross-training element to your gym workouts or other training sessions. Swimming laps while focusing on your breathing and stroke rhythm can act as a form of meditation resulting in a great feeling of wellbeing, so if you swam regularly before and during pregnancy then it's more than likely you're itching to get back into the pool.
So, how soon is it safe to take the plunge after childbirth?
As a general rule of thumb it's recommended that you wait until you've had your six week check before starting any form of postnatal exercise other than your pelvic floor exercises and some light core training. However, swimming is a much lower impact activity than running or aerobics, and if you were a regular swimmer before the birth and had no complications it could be safe for you to start sooner, possibly as soon as your lochia has ceased. If you really can't wait six weeks and decide to start earlier, then please do check with your doctor first if only for your own peace of mind. There are potential risks associated with postnatal exercise and it's always possible that he/she knows something you don't.
Different strokes
Front crawl, backstroke, and sidestroke are all good strokes to use during your postnatal swimming sessions. Breast stroke can also be used and is very beneficial in building upper body strength and correcting posture, but do try to limit the range of motion in your kick. The relaxin hormone, produced by your body to soften connective tissue and aid the birth process, can still be present in your body for some time after the birth especially if you are breastfeeding, so you shouldn't overextend your joints. Take particular care if you suffered with Symphasis Pubis Dysfunction (SPD) during your pregnancy, and change the stroke or stop if any pelvic pain or discomfort is felt. If you are suffering with joint pain in other areas then exercises using water as resistance are great for rehabilitation.
If you are one of the many new mums who gained a little more weight than you bargained for whilst 'eating for two', the non weight-bearing nature of swimming can also be very helpful, and with a bit of practice there is the potential to burn 300-400 or even more calories per hour without putting your joints under pressure. The only real drawback of non weight-bearing exercise is the fact that it has no beneficial effect on bone mineral density (BMD) and low BMD results in osteoporosis. If swimming is your main exercise activity you should add some short bursts of intense weight bearing activity on most or all days of the week. This can be running, dancing, jumping, skipping etc and doesn't have to performed for more than a minute or two to be beneficial. One thing that's often overlooked when swimming is dehydration. With all that water around it's easy to forget that you need to replace fluids when you exercise, and swimming is no exception. Remember to drink water during your swimming workout just as you would in the gym.
Quick Safety Tips
Get the ok from your doctor/midwife before you start swimming
Limit your range of motion and don't over-extend your joints
Stop if you feel pain or get too tired
Keep hydrated
Incorporate weight bearing exercise into your fitness regime
If you swim outdoors don't forget your sunscreen
Swimming offers tremendous benefits, both physical and psychological, to new mums wanting to xercise . It works every major muscle group, improves fitness levels, muscle tone, and general wellbeing. It's also been known to reduce blood pressure. If you're still not convinced, tests have shown that a swimmer can burn as many calories in an hour as someone running six miles. See you at the pool!
****************************************************************************************************
Mark Hibbitts, lifestylexperts experts and a personal fitness coach specialising in pre and postnatal fitness . He is also founder and director of Newborn Fitness and a full member of the UK 's guild of pregnancy and postnatal exercise teachers. It is important that you consult your doctor/midwife before starting a pregnancy or postnatal exercise program. To read the contra-indications to exercise during pregnancy , the ACOG guidelines, and also to see when you should stop exercising , visit www.newbornfitness.co.uk and look under info and advice
|
 |
