Swimming with Baby After Birth
Meet Caroline Sparks – co-founder of Turtle Tots and long-time champion of child-led swimming.
Fourteen years ago, Caroline and her business partner Gaby Lixton opened their first swim school in Bristol as new parents themselves. They were determined to offer something different: a supportive, child-centred swimming programme where babies, toddlers, and pre-schoolers could learn in a way that honoured their development and individual needs. Fast forward to today and Turtle Tots teaches over 14,000 little ones every week across the UK (and beyond!) through a trusted network of world-class teachers and family-run franchises.
Caroline’s here to share what she’s learned from over a decade of teaching new mums and babies to swim - and why water might just be one of the best places to start healing, bonding, and feeling good in your post-birth body.
For new mums who feel nervous about showing up in a swimsuit after birth — what would you say to reassure them?
- ➡️Because every new mum deserves to feel comfortable, not self-conscious, in and out of the water.
“It’s not uncommon for new mums to feel self-conscious about their body after child birth. It is a very normal feeling and important to recognise that you are not alone and that many new mums feel exactly the same. Take comfort in knowing that every mum at your baby swim class will be in the same boat and will have recently had a baby so don’t let that hold you back from giving it a try.
“Remember that you can wear whatever you feel comfortable in – swimwear shouldn’t be a barrier to your experience. If you want to wear a t-shirt and cover up in the pool, that is absolutely fine. There is no judgement at all."
From your experience teaching baby swim, how does swimming help new mums reconnect with their bodies after birth — physically and emotionally?
➡️ It’s not just about movement - it’s about feeling strong, safe, and seen again.
“Swimming offers new mums a gentle and effective way to reconnect with their bodies post-birth, both physically and emotionally. The buoyancy of water helps alleviate joint and muscle strain, allowing them to engage in low-impact exercise that promotes strength, flexibility, and endurance without the harsh impact associated with other workouts – plus you can burn up to 250 calories in one 30 minute baby swim lesson.
“As they swim, new mums often experience a sense of freedom and relief from physical discomfort, which can foster a positive body image and boost mental wellbeing. Likewise, being in a supportive environment with other new mums can provide a tranquil space for reflection and mindfulness, while releasing endorphins and helping mums to reduce stress after the transformative experience of having a new baby."
What are some gentle, realistic ways new mums can ease back into the water — especially if they’re still healing or adjusting?
➡️ Small steps, soft swims, and zero pressure.
"Although everyone is different, it is generally best to ease back into the water gently and start with short, low-intensity sessions which focus on comfort and wellbeing. Baby swim sessions are a perfect way to do this because they are focused on gentle exercise in warm water in a tranquil and safe space.
“In general, while in the water by yourself, spend some time stretching, floating or trying some light swimming – this can be really helpful for the body and mind in terms of building self-confidence and reintroducing the sensation of being in the water. Always make sure you are well hydrated before entering the pool and be sure to move at your own pace.
What do you notice about the bond between mum and baby during swim classes? Does being in the water together shift anything?
➡️ A little splash goes a long way when it comes to connection.
“Being in the water with your new baby is a wonderful bonding experience as it promotes skin to skin contact and physical closeness. Mums have often told me how these experiences have helped them to feel safe and content.
“Being in the water with your baby also reinforces attachment and the gentle movements and buoyancy of the water allow for playful interactions, like splashing and floating, which will soon encourage smiles and laughter, enhancing the physical connection further. Lessons like ours also incorporate singing and rhythmic activities that thrive on participation and communication, creating a joyful and nurturing environment.”
So many mums put themselves last — especially when it comes to movement or self-care. Why do you believe swimming is worth making time for, even when you feel pulled in every direction?
➡️ Because you can’t pour from an empty cup - even if your baby is very cute.
“Despite the overwhelming demands that come with motherhood, making time for swimming will help with both physical and mental rejuvenation. Engaging in swim sessions with your baby will provide a much-needed escape from daily stresses while boosting energy levels. The soothing properties of the water create a calming environment which allows mums to reconnect with themselves.
“Likewise, having a new baby can feel isolating for some women, so meeting with other like-minded parents and building friendships can reduce those feelings - and you are doing something beneficial for the health and wellbeing of you and your baby.”
Becoming a mum changes everything - your body, your routine, your sense of self. But the water? That can be your space to pause, breathe, and come back to you. Whether you’re easing into movement post-birth, craving connection, or just want to feel good in your skin again, swimming with your baby is a gentle, joyful place to begin. As Caroline shows us, you don’t need to be a “swimmer” - you just need a swimsuit (or a t-shirt), a little courage, and permission to put yourself on the list, too.
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