How To Get Back Into Swimming After Giving Birth

Swimming is a great way to stay fit before, during, and after pregnancy. But bringing a new life into the world is an athletic event all its own, and it can leave lasting changes in the body that may impact how quickly you can return to your previous swimming routine.

Here’s what to be aware of when aiming to reestablish a swimming routine after pregnancy and delivery.

How Pregnancy Changes the Body

Pregnancy and delivery cause significant changes in the body, says Nicole Davis, a Certified Personal Trainer at Garage Gym Reviews. These include:

• Stretched abdominal muscles
• Weakened pelvic floor muscles
• Changes in core stability
• Loosened joints and ligaments due to hormonal changes
• Postpartum fatigue
• Incisions, tears or other wounds that need time to heal

In order to prepare for delivery, your body begins to have hyperflexible joints, which take time postpartum to recover, explains Shannon Scott Schellhammer, a board-certified OB/GYN with Orlando Health Winnie Palmer Hospital for Women & Babies in Florida.

“Also, during pregnancy your blood volume increases, which puts stress on your heart and can impact your endurance during physical activity,” she notes.

In addition, possible diastasis recti—a separation of the two vertical muscles that run down the front of the abdomen—can impact how comfortable or efficient swimming feels, Davis notes. “These changes may make it harder to maintain proper form or swim with the same intensity as before.”

Tips for Returning to Pre-Pregnancy Form

Nevertheless, swimming can be a terrific way to gently get back in shape after pregnancy and delivery. Follow these steps to reestablish a healthy routine.

Get your doctor’s sign off

For both vaginal and Caesarean-section deliveries, you’ll have to wait until you’re healed to venture back into the water.

“Swimming too soon after delivery may increase the risk of infection and can harm the healing process. You should get clearance from a healthcare provider before going back to swimming,” Davis urges.

Generally, swimmers who’ve delivered vaginally will need to wait four to six weeks before swimming, to allow for bleeding to stop and healing of any stitches, says Kelli Daugherty, APRN, CNM, a certified nurse midwife with OSF HealthCare in Illinois. “Everything needs to be healed before getting back in the water to prevent any infection from possible pathogens or toxins in pools or open water.”

Schellhammer recommends waiting six weeks before returning to the pool or open water. “The reason for this is your cervix has been dilated and can be an opening from the vagina into your intra-abdominal cavity. Water can have bacteria that can enter the uterus in the postpartum period.”

The wait time to return to swimming after a C-section is usually a little longer, about six to eight weeks, Daugherty says. “A C-section is major surgery,” and you’ll need time to make a full recovery.

Start slow

Once cleared by your health care provider, you can gradually increase the duration and intensity of swimming over time. Don’t push it too hard or too quickly.

“Getting back into swimming, especially high intensity or competitive swimming, in the postpartum period should be gradual and start with low intensity swimming exercises,” Daugherty says.

But be forewarned—the physiological changes that have occurred in your body during pregnancy and childbirth can have big implications to overall body mechanics and how you feel in the water, Daugherty says.

In addition, after a C-section in particular, abdominal muscles still might be weak, so it’s very important to take it slow when returning to swimming.

Listen to your body

There’s no set timeline for getting back to form, so be sure to pay attention to the signs your body is sending you, Schellhammer says.

“Listen to your breathing, your heart rate, and how your body feels. Everyone will adjust at a different pace, so you need to feel what is right for you. Do not expect to go right back to where you were before pregnancy.”

Focus on technique

Because of all they ways growing and delivering another human can change the body, maintaining a laser focus on good form when returning to swimming is critical, Davis says.

“It’s also helpful to focus on easy strokes and prioritize keeping your core stable. Try breathing exercises, water aerobics, and modified swim drills to help rebuild strength and endurance.”

Throughout, continue listening to your body and trying not to overwork it, she adds.

Use toys

Davis recommends using swim aids such as kickboards or pull buoys to help adjust intensity without overworking the body. “Maintaining a moderate pace, staying hydrated, and listening to your body’s cues are all crucial for a safe and effective swim routine during pregnancy.”

Avoid cold water

“If possible, avoid swimming in very cold water,” Daugherty recommends. “Swimming in warmer water will feel relaxing and soothing on the muscles.”

Schellhammer agrees that it’s best to avoid sharp temperature changes when getting in and out of the pool, so starting with gentle swimming or water aerobics in a warm therapy pool might be a good way to jump-start your aquatic fitness routine.

Be patient

“The postpartum period can last up to 1 year, so all those changes regarding hyperflexible ligaments and joints can continue during this period,” Schellhammer explains.

It can be frustrating for some swimmers, but “it could take months to rebuild core strength and swimming stamina, especially if you took a long break during pregnancy,” Davis notes. “Being patient and consistent is more important than pushing to return to peak performance too quickly.”

It really must be a gradual process, she adds. “Overdoing it can cause injury or prolong recovery, especially if core strength hasn't been adequately restored. It’s also important to avoid high-impact swim drills or strokes that strain the abdominal area until the body is fully healed.”

All that said, swimming post-partum is one of the best ways to rebuild fitness after pregnancy and delivery.

What to know about swimming right up until delivery

For many pregnant swimmers, the aim is to stay in the water as long as possible until birth, and that’s generally a great plan. “A lot of pregnant women love swimming since the anti-gravity effects allows some relief to your body and also can help with lower extremity swelling,” Schellhammer notes.

Plus, swimming is a wonderful way to continue getting exercise that’s gentler on the body than land-based activities. And it can be done safely “as long as the pregnant person feels comfortable,” Daugherty says.

She recommends that all her patients engage in swimming during pregnancy, even if they’re not usually a swimmer, Daugherty adds. “It’s the best cardio activity I can recommend that will not cause excess stress on the joints.”

Swimming can also help with back and joint pain and pelvic pressure during pregnancy due to buoyancy and feeling of weightlessness in the water. What’s more, swimming can help build core strength, which might be difficult during pregnancy with other forms of exercise, Daugherty points out.

But keep in mind, your body is changing quickly, and you may notice significant differences in what you can go from one swim to the next.

“Your center of gravity will continue to change the further along you get into pregnancy. Also, your pelvis will start to make adjustments to get ready for labor, making your joints more flexible, and it’s important to not over-extend yourself,” Schellhamer notes.

You may also find that you tire faster than you did before, during a workout while pregnant.

If at any point, your water breaks or you have “advanced cervical dilation, it would not be recommended to continue swimming,” Schellhammer warns. Stay on top of your pre-natal doctor visits to ensure you’re still safe to keep swimming.

You’ll also need to be cognizant of water temperature during pregnancy. Avoid hot tubs and consider keeping cold water swims to a bare minimum. You don’t want to shock or over-stress your body during this important time.