When can i go swimming after birth

Getting active after the birth

Getting back to your previous level of fitness or starting new activities after you’ve had your baby has benefits for both of you.

Benefits of exercise

Even small amounts of regular activity can:

help you feel better and relieve stress
boost your energy
help strengthen and tone your tummy muscles
help you sleep better

You're also less likely to have the symptoms of depression if you keep active after the birth.

How your body changes during pregnancy

When you’re pregnant your body makes lots of changes to adjust to your growing baby:

Your abdominal muscles and pelvic floor stretch
The way you walk and stand changes
The stability of your joints is affected

These can affect how soon you can get back to being active. Having a caesarean section or complicated delivery will affect this too.

Good activities to start with

Your midwife or an obstetric physiotherapist will encourage you to start gently walking and give you some exercises to do soon after you’ve had your baby.

These exercises will help the muscles in your back and tummy to get stronger.

If you’ve had a healthy pregnancy and vaginal delivery, it’s safe to start doing these a few days after giving birth or as soon as you feel ready.

Pelvic floor exercises

Your midwife or an obstetric physiotherapist will also show you how to do pelvic floor exercises.

You should start doing these as soon as you can.

How to do pelvic floor exercises

If you’ve had a complicated pregnancy or birth

If you’ve had a more complicated pregnancy or birth, such as a caesarean section, tear or assisted delivery, you can start walking and doing pelvic floor and tummy muscle exercises when you feel ready.

If you’re not sure, ask your midwife, health visitor, obstetric physiotherapist or doctor for advice about getting active again. Your 6 or 8 week check is a good time to do this.

If you're breastfeeding

If you’re breastfeeding, wear a sports bra over your nursing bra for extra support and comfort.

It’s a good idea to feed your baby before exercise and it’s also important to stay well-hydrated.

Activity and exercise won’t affect the amount of milk you make if you’re breastfeeding.

How to start being active again

Start gradually at first. Begin with walking and take your baby out in their pram, buggy or sling.

Gradually build up to doing 30 minutes at least 5 days a week. It doesn’t need to be done in one go. You can do 3 lots of 10 minutes or 2 lots of 15 minutes if that works better for you.

A change of scene can often calm your baby if they’re crying and it can help you feel better too

Paths for All has more about the benefits of walking

Buggy Walks

In some areas parents get together for regular Buggy Walks run by Paths for All. These are a great way to get active and meet other parents.

Find a health walk in your area

Swimming

If you want to go swimming, you’ll need to wait until any discharge (lochia) has stopped and any stitches have healed.

This is likely to be from about 6 weeks onwards.

Jogging and aerobics

If you want to do a high-impact activity such as jogging or aerobics, wait until at least 3 to 6 months after giving birth. Any sooner could strain muscles in your back and pelvic floor.

Use ALISS to find ways to keep active in your area

Yoga and Pilates

Yoga and Pilates are good for building strong muscles and balance.

You can start these 6 to 8 weeks after birth.

Use ALISS to find yoga and Pilates classes in your area

Returning to regular sport or training

If you were doing regular sports or fitness training:

wait at least 6 weeks after birth before you start again, longer if there were complications
make sure you tell your instructor you’ve recently had a baby
make sure you rest before doing any activity, especially in the early days

Translations and alternative formats of this information are available from Public Health Scotland.

Quick Question – How soon can I swim after giving birth?

Welcome to the first post in my new series Just a Quick Question where I answer every day concerns, niggles and frequently asked health questions. I have a long list of things that people have asked me over the years and decided it would be helpful to put them all in one place on my blog.
Just a quick question … How soon can I go swimming after giving birth?
It’s not until you’re a post natal mum with a new baby that questions like this come up. Suddenly you start wondering if swimming is ok. Will swimming put you at risk of infection? Can you swim if you still have some light bleeding? Is it ok to swim if you have stitches? Is it alright to use a tampon for swimming after childbirth? All the advice seems to be about how soon it’s ok for your baby to swim but what about you?

Well, as usual, there’s no set time when it’s Ok for you to dive back into the pool. It depends on the type of delivery you had, any complications and how you feel in yourself. If you had a normal vaginal delivery and you didn’t tear, have to be cut (episiotomy) or require any stitches, then really you can swim as soon as your bleeding and discharge (also known as lochia) has totally stopped. This might take four to six weeks. It’s always best to make sure your pelvic floor and core muscles are strong again before you begin anything more than light exercise. In an ideal world you would see a women’s health physiotherapist to assess you as an individual and guide your return to exercise.

By the way, you should use sanitary towels and not tampons to soak up blood after giving birth because of a risk of infection.

If you did tear or had to have stitches, then you’ll need to wait until the wounds have fully healed up before you swim. You can check with your midwife or health visitor if you aren’t sure.

If you had a C-section then you’ll need to wait a little longer and at least until after your six-week check with your GP. Your wound needs to have healed up fully so if there’s a little weepy or oozy corner then you should hang on. Don’t rush, wait until you feel ready. Swimming is ideal to introduce from about 8 -12 weeks post partum.

When the time comes, don’t forget it’s always best to start back to exercise gradually. Try some walking in the water and very gentle swimming to see how you feel. You can build it up over a few weeks. Swimming is a great way to exercise after giving birth because it’s low impact and won’t put too much pressure on your pelvic floor which is weakened during pregnancy and in labour. The pool is a great place to find that much needed time to yourself too.

If you want to get back to more vigorous exercise then the advice is again to take it gradually. It’s vital to make sure that your pelvic floor muscles and core are fully strong again after pregnancy to protect you against urinary incontinence and pelvic organ prolapse in the future. Here’s a link to an article by the expert physiotherapists who created the Return to Running Postnatal Guidelines which can be adapted for all types of exercise.

I hope that helps.
There are more answers to questions like these and lots of health information to help you lead a happy and active life in my book Sorted: The Active Woman’s Guide to Health.

Disclaimer: I can’t give personal medical advice and as always with health advice, reading something online doesn’t replace seeing your doctor who knows your medical history and can assess you in person. So, if you are unsure then always seek the opinion of a health care professional.
Featured image: Pexels at Pixabay

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Postpartum hygiene

Congratulations! You have become a mother!

The postpartum period is no less important and responsible stage in the life of a family than pregnancy.
The postpartum period lasts 6-8 weeks (begins after the birth of the placenta and ends when the organs and systems that have changed during pregnancy return to their original state).
In the process of healing the inner surface of the uterus, postpartum discharge appears - lochia, which is a wound secret. Their character during the postpartum period changes: in the first days, lochia has a bloody character; from the 4th day, their color changes to reddish-brown; by the 10th day they become light, liquid, without blood, and after 3 weeks there is practically no discharge. There may be discomfort due to uterine contractions. To relieve discomfort, bend forward and gently massage your belly. If discomfort in the uterine area occurs during feeding, try choosing a different position. It is convenient to feed lying on your side. The stomach may ache for another reason. It hurts the abdominal muscles that were actively involved during childbirth, try to relax or do a light massage. nine0009 In most non-nursing women, menstruation occurs on the 6-8th week after childbirth, more often it comes without the release of an egg from the ovary. However, ovulation and pregnancy may occur during the first months after childbirth. In lactating women, the time of the onset of the first menstruation after childbirth can be delayed for many months.
The normal postpartum period is characterized by a good general condition of the woman, normal temperature, sufficient lactation. For the prevention of infectious complications, strict adherence to sanitary and epidemiological requirements and personal hygiene rules is important. nine0005

POSTPARTUM HYGIENE
The strictest cleanliness is essential.

The mother should take a shower twice a day (in the morning and in the evening), then wash the mammary gland with soap and brush her teeth.
Particular attention should be paid to the cleanliness of hands. Nails should be cut short, hands should be washed more often with soap and be sure before each feeding of the child (if the hands are dirty, you can infect the child, infect the nipples). nine0021
Among the hygienic measures of particular importance in the postpartum period is the maintenance of cleanliness of the external genitalia and the surrounding skin.
Should be washed with warm water and soap (liquid with a dispenser, because microbes feel great on lumps) with a fluid stream, washing the genitals should be from front to back (from the pubis to the anus) after each visit to the toilet at least 4-5 times a day (you need to go to the toilet exactly at such a frequency that the filled bladder does not interfere with uterine contraction). nine0009 Wash hands cleanly before washing.
Keep the pads clean, change them every 3-4 hours, regardless of fullness. Remove pads from front to back to prevent microorganisms from entering the vagina from the anus. If there are seams on the perineum, they should be washed thoroughly enough - you can simply direct a jet of water at it. After washing, you need to dry the perineum and the seam area by blotting the towel from front to back. nine0021
Do not take a bath for the first 6 weeks after giving birth. This is due to the fact that the entrance to the vagina is not yet closed enough and pathogenic microbes can penetrate into it along with water. It is clear that at this time you can not swim in the pool, river, lake, sea.
The use of tight underwear is strictly excluded, as it puts significant pressure on the perineum, which disrupts blood circulation, preventing healing.
If there are stitches on the perineum, a woman should not sit down for 7-14 days (depending on the degree of damage). At the same time, you can sit on the toilet already on the first day after childbirth. By the way, about the toilet. Many women are afraid of severe pain and try to skip bowel movements, as a result, the load on the muscles of the perineum increases and the pain intensifies. nine0021

To avoid constipation after childbirth, do not eat foods that have a fixative effect. If the problem of constipation is not new to you, drink a tablespoon of vegetable oil before each meal. The stool will be soft and will not affect the healing process of the stitches.

Underwear and bed linen must be cotton. We change underwear daily, bedding - at least once every three to five days.
Stitches after caesarean section do not require special care. After the stitches and bandage are removed, you can take a shower. Do not scrub the seam area with a washcloth. With painful sensations in the anterior abdominal wall, a postpartum or postoperative bandage, which must be worn for 4 months, will help to cope. Young mothers are often interested in: will the seams come apart if you carry a baby in your arms? For the first 2-3 months after surgery, it is recommended to lift no more than your child's weight. nine0021

It happens that redness, irritation, bloody or purulent discharge occurs at the suture site. This indicates suppuration or divergence of the seams. Then you should immediately consult a doctor in a antenatal clinic.
Sexual life after childbirth can be resumed after 6-8 weeks. By this time, the woman's body is already completely back to normal. Your doctor will advise you on contraceptives.
To fully recover from childbirth, at least two years must pass before the next pregnancy. nine0005

BREASTFEEDING
Feeding the baby should not go by the clock, but on demand, incl. in nighttime. At one feeding, put the baby on one breast so that he suckles for a long time and receives later milk, which contains brain and intelligence development factors, growth factors and immunoglobulins. Later, the milk comes in droplets like colostrum, the child sucks it intermittently. Sometimes the mother at this moment thinks that the child is indulging and tearing him off the breast. You don't need to do this. Let him let her go. nine0009 Breast milk is the best food for a baby!

After the baby has had enough, the mother should carefully feel the mammary gland. If the breast is soft and there is no soreness and seals anywhere, then pumping is not necessary. If necessary, you can wash the mammary glands with warm water after feeding, starting from the nipple and ending with the armpit, and dry with a clean towel.

Very useful for breasts after childbirth and air baths, which are best taken after feeding, to give the breast a chance to rest, "breathe". The duration of such an air bath may not exceed 15-20 minutes, but the benefits of it are enormous. nine0005

The nipple should be carefully inspected daily, the surface of which should not be cracked, and as a preventive measure, leave a drop of milk on the nipple and let it dry in the open air.

Only breast milk should be used as the main and only product for feeding a newborn. The use of nipples, horns and "pacifiers" is unacceptable, as this leads to a weakening of sucking in newborns and, accordingly, to incomplete emptying of the mammary gland, a decrease in prolactin production. nine0009 Are you worried about the question - do I have enough milk?
To resolve this issue, you need to observe the child, if he urinates more than 6 times a day, then he receives a sufficient amount of milk. The reason for a decrease in the amount of milk can be:
- rare feeding break (3 or more hours)
- if you do not feed at night
- short feedings or by the hour
To increase the amount of milk, you need to rearrange the feeding regimen, feed often and for as long as you want child. Try to feed with one breast so that the baby sucks out milk later, you can strain the empty breast for 10 minutes, thereby increasing the flow of milk. It is necessary to improve the mother's nutrition or use herbal teas to increase lactation. nine0005

NUTRITION
Nursing mother's nutrition should be rich in calories (3200 kcal), balanced with the proper amount of proteins, fats, carbohydrates, vitamins and microelements. This diet will be dominated by lactic acid, protein foods, fresh fruits and vegetables. Food should be rich in vitamins and minerals. Spicy, fatty, fried, smoked foods, canned food, sausages, alcohol and potential allergens for the child (chocolate, citrus fruits, coffee) should be excluded from the diet. nine0009 The food of the puerperal should be 5-6 times a day. It is necessary to distribute products in the daily menu in such a way that those that are rich in protein and are much more difficult to digest in the gastrointestinal tract (meat, fish, cereals) would be used during the first half of the day, and in the second half it is advisable to give preference to milk. - vegetable food.

Conditions requiring special attention

Unfortunately, the first month after childbirth does not always go smoothly. Situations may arise, when medical attention is needed . Monitor your well-being, regularly measure your body temperature, as fever is most often the first sign of complications in the postpartum period.

All complications of the postpartum period can be divided into several groups:
1. Complications of the uterus.
Subinvolution of the uterus - a decrease in the rate of contraction of the uterus, due to a delay in the uterus of postpartum discharge. The disease often occurs 5-7 days after childbirth, due to the closure of the cervical canal with a blood clot or a piece of membranes, as well as the inflection of the uterus due to relaxation of the ligamentous apparatus. nine0009 Infection of the contents of the uterus can lead to inflammation of the uterine mucosa - endometritis. Predisposing factors for the occurrence of endometritis are difficult childbirth, violations of the separation of the placenta during childbirth, infections of the genital tract during pregnancy, impaired immunity, abortion. Symptoms of the disease are: fever, unpleasant odor in lochia, aching pain in the lower abdomen. If these symptoms appear, you should consult an obstetrician-gynecologist at the place of residence. To clarify the diagnosis, an ultrasound examination is performed and, if necessary, surgery, during which the contents are removed from the uterine cavity (washing or curettage of the uterus). After surgery, antibiotics must be prescribed. nine0005

2. Breast complications.
Laktostasis - stagnation of milk in the mammary gland. At the same time, the chest swells and becomes painful, foci of seals appear, a short-term rise in body temperature is possible. In itself, lactostasis is not a disease, requiring only gentle pumping of the breast, restriction of fluid intake, and frequent feeding of painful breasts. However, when an infection joins, it turns into lactational mastitis, requiring immediate medical attention , antibiotic therapy, and sometimes surgery. The question of the possibility of breastfeeding with mastitis is decided individually, depending on the stage of the disease.
Another complication of the breast is the appearance of cracks in the nipples. The main reason for their appearance is improper attachment of the baby to the breast, when the baby captures only the nipple, and not the entire areola. Such a seizure is very painful for the mother - and this is the main danger signal. Breastfeeding doesn't have to be painful. Good advisory and practical help for lactostasis and cracked nipples is provided by breastfeeding consultants. Treatment of cracks consists in treating the nipple with wound healing drugs. nine0009 Hypogalactia - insufficient milk production. In order to increase the amount of milk, a mother needs to increase the frequency of feedings, not skip night feedings, offer her baby both breasts in one feeding, drink more, eat well and sleep a lot.

3. Complications from the tissues of the cervix, vagina and skin.
Inflamed wounds of these tissues are called postpartum ulcers. When an infection is attached, these wounds swell, become covered with a purulent coating, and their edges are painful. For the purpose of treatment, they are treated with various antiseptics, sometimes they require surgical treatment. nine0005

4. Complications of the venous system.
Hemorrhoids (varicose veins of the rectum) also cause pain. When infringed, they increase, become swollen, tense and painful. Thorough hygiene helps to reduce pain (shower after each visit to the toilet), applying ice to the perineum. Certain medications can be used as prescribed by a doctor.
Thrombophlebitis is a disease of the veins characterized by inflammation of the venous wall and thrombosis of the vein. After childbirth, thrombophlebitis of the pelvic veins most often occurs. Usually this disease occurs in the third week after childbirth. In terms of symptoms, it is very similar to endometritis, but requires a different treatment. Surgeons are involved in the treatment of complications from the venous system. nine0009 Complications after childbirth require immediate treatment, as they can lead to a generalization of the process - postpartum peritonitis or sepsis. Therefore, if something bothers you in your condition, be sure to consult a doctor.
You must come to the antenatal clinic for the first time 10 days after discharge from the maternity hospital.

We wish you a safe postpartum period with our advice.

Raevskaya Zh.G. - head. Obstetrics and Physiology Department of ME "GKRD No. 2"

Woman after childbirth. Gynecological consultation

What are the peculiarities of intimate hygiene if there are stitches in the perineal area? When will postpartum discharge end? When will the milk come? How long does it take to start rebuilding a figure? Do breastfeeding mothers need protection? When can you return to intimate life? How to prevent the development of postpartum depression? According to obstetrician-gynecologists, these questions concern absolutely all women who have just become mothers or are preparing for this event in the near future. nine0005

Svetlana Stasevich, head of the obstetric observational department of the 1st City Clinical Hospital of Minsk, an obstetrician-gynecologist of the highest qualification category, spoke about the intricacies of the postpartum period at the online women's health marathon. The event was organized at the initiative of the Health Committee of the Minsk City Executive Committee.

Question 1. When will my bleeding stop?

The postpartum period begins immediately after the end of childbirth and lasts 6-8 weeks. It distinguishes between the early postpartum period (the first 24 hours) and the late one. Postpartum discharge is called lochia. Their appearance is absolutely normal. nine0005

Svetlana Stasevich: “The first three days of lochia are red, by the 5th-7th day they become sanious brownish. By the 10th day - whitish-yellow. Complete cessation of discharge occurs by the 5-6th week after birth.

Question 2. Why do I still have contractions, because I have already given birth?

Within 6-8 weeks after birth, the size of the uterus decreases, its weight decreases from 1000 g to 60-70. Gradually, all organs that carried a double load during pregnancy (kidneys, liver, heart, lungs, etc.) return to work in the previous mode. nine0005

Svetlana Stasevich: “Uterine involution may be accompanied by irregular but painful contractions of the myometrium, which are more pronounced in multiparous women. There is no need to worry about this. These contractions are especially intense during breastfeeding. Therefore, through breast milk, not only nutrients from the mother to the newborn come, not only there is a closer contact between them, but also the prevention of all purulent-inflammatory diseases in the postpartum period occurs. In the first days after childbirth, intermittent weak pains in the area of soft tissue injuries of the birth canal may also disturb. nine0005

Question 3. When will I have milk?

More and more women are breastfeeding. The policy of joint stay of mother and child in the maternity hospital also contributes to this.

Svetlana Stasevich: “In the first 2–3 days after childbirth, the mammary glands produce colostrum. From 4–5 to 15–18 days after birth, “transitional” milk is produced, and only after that does true breast milk appear with a relatively stable composition. nine0005

After childbirth, a healthy woman in labor can return to her usual diet. The first three days, food should be rich in fiber, lactic acid products that contain lacto- and phytobacteria. This is necessary in order to restore bowel function. You should not abuse carbohydrate foods, sugar, confectionery, cereals. This affects the composition of milk, it reduces the content of proteins.

It is necessary to limit the use of the so-called. obligate allergens (products that most often cause allergic reactions): chocolate, coffee, cocoa, nuts, honey, mushrooms, citrus fruits, strawberries, some seafood, because they can cause unwanted reactions in a child. Alcohol and smoking are strictly prohibited. nine0005

Question 4. When can I start playing sports? I want to get back in shape.

Instagram moms tease the public by appearing with perfect figures as early as 7-10 days after giving birth. In real life, without photoshop and filters, it is often necessary to wait a little before starting physical education.

Svetlana Stasevich: “If the birth went without ruptures and incisions and there are absolutely no contraindications, then you can start playing sports even the next day after discharge. It can be morning exercises: exercises for the neck, arms, back, abs. As well as Kegel exercises - rhythmic contractions of the perineum. They need to be done 5-6 times a day for 8-10 contractions. After natural childbirth with tears / incisions, a minimum load can be allowed only after a month. More difficult training (fitness, gym, swimming pool) can only be started after 2 months. nine0005

Recovery after a caesarean is a more complex and time-consuming process. The first loads are permissible only 2 months after the birth of the baby, gradualness is important here. Long walks are recommended.

Question 5. I have a stitch in my perineum after giving birth. How to wash properly?

Tears and incisions during vaginal delivery are common. Such seams require careful observance of the rules of intimate hygiene.

Svetlana Stasevich: “It is forbidden to take a bath, sauna, hot shower, swim in open water, pools for the first 6 weeks after childbirth. You can only take a warm shower with soap - in the morning and in the evening. And you need to wash yourself after each visit to the toilet (at least 4-5 times a day) with warm water, preferably with liquid soap without fragrances, a fluid stream, wash the genitals from front to back (from the pubis to the anus). Women often say: "I have stitches, how can I wash?" Do not be afraid. After each visit to the toilet, lather your hand with soap and wash all your stitches on the perineum. Then pat them dry with a soft towel. In no case should you rub the seams. nine0005

In general, in the postpartum period, after taking a shower, the so-called air baths are recommended: 15–20 minutes to be without clothes. This benefits the mammary glands and promotes better healing of the sutures. The use of slimming underwear in the postpartum period is categorically excluded. Underwear and bed linen should be cotton. Can be used disposable. But it should not be lacy, slimming, tight underwear, thongs.

Also check the frequency of the pads, change them every 3-4 hours regardless of how full they are. If there are stitches on the perineum, a woman of 7–14 days (depending on the degree of damage) should not sit down. nine0005

Question 6. How to care for the stitches after a caesarean section?

C-section recovery begins with stitch care. In the first days after the operation, the treatment is carried out by medical personnel. On the fifth day after the operation, the suture is removed. nine0005

Svetlana Stasevich: “Self-care of a wound necessarily implies compliance with the rules of intimate hygiene, wearing natural cotton underwear. It is necessary to start processing the scar only after taking a shower. During bathing, it is forbidden to use a washcloth in the wound area or rub it with a brush.

Until the seam is completely healed, the woman in labor is prohibited from heavy physical labor, weight lifting. It is necessary to avoid work that is associated with inclinations, squats, tension in the abdominal muscles. While at home, a woman should carefully monitor the condition of the wound, monitor the rate of keloid formation. If any suspicious symptoms appear (seals, infiltration, discharge from the suture area), a visit to the clinic is mandatory. nine0005

Question 7. When can I resume my sexual life after giving birth?

It is recommended to abstain from sexual intercourse for 6-8 weeks after childbirth. Why?

Svetlana Stasevich: “Abstinence at this time is necessary for contraction of the uterus, restoration of damaged tissues. Prior to this, the cervix is open, and pathogenic microorganisms can enter through it, which can lead to inflammatory changes in the uterus. Therefore, until the bloody discharge from the vagina ends, it is recommended to postpone the resumption of intimate life. nine0005

Question 8. Is it necessary to use protection immediately after childbirth?

Lactational amenorrhea lasts approximately 6 months after delivery. Some women rely on the period of breastfeeding, believing that there is no risk of becoming pregnant during this period. Is it so?

Svetlana Stasevich: “Lactation is not a method of contraception, even if you often put the baby to the breast. After normal childbirth, protection should be up to a year. After a caesarean section - one and a half to two years. The choice of contraceptive method (intrauterine contraception, gestagen-containing drugs (mini-pills), barrier methods, voluntary surgical sterilization) depends on the condition of the woman, laboratory parameters. On this issue, you need to contact the antenatal clinic. nine0005

Question 9. I am afraid of postpartum depression. Can it be avoided?

The term "postpartum depression" is familiar to everyone in our time. There are many reasons for this: modern life is full of stress. In cases where the condition is severe, you can not do without the help of a specialist. But in many cases, an attentive and careful attitude of the family is enough.

Svetlana Stasevich: “Prevention of postpartum depression should be carried out starting from the 6th day after childbirth for at least two weeks. The support and understanding of relatives and friends, especially the husband, is of primary importance. In the first month, you need to limit the reception of guests, even with the best intentions, as this requires additional efforts from the woman. It is important not to overload a woman who has given birth with household chores, to allow her to regain her strength, to adapt to her new role as a mother. It is useful to get enough sleep, including going to bed 1-2 times a day. Another factor is a complete balanced diet that helps the body recover. Food rich in protein, slow carbohydrates, enough fat - all this directly affects the condition of the mother. nine0005

The postpartum period is a special time of getting to know the smallest member of the family, taking on new roles, new worries. The habit formed during pregnancy to be sensitive to the state of her body and a few important rules will allow a woman to go through this stage as calmly and without shocks. Looking at a sleeping baby, we can say with confidence: it's worth it!

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