If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

For beginners learning to swim, the first step always starts with practicing breath-holding. Breath-holding is a required course in swimming lessons. To prevent developing a fear of water due to choking on water, we can begin by practicing in a basin filled with water.

01Basin Practice Method

First, take a deep breath and bravely submerge your face in the basin. If you’re afraid of choking on water, try slowly exhaling through your nose. As a beginner swimmer, dedicating just 15-30 minutes daily to breath-holding practice will yield noticeable progress in no time. Plus, the basin breath-holding method helps us acclimate to the aquatic environment. By the time we enter a pool or other real-water settings, we’ll have overcome any fear or anxiety about water, allowing us to dive into practical swimming drills much faster.

02Swimming Practice Methods

After mastering the face-down practice method, we can move on to pool breath-holding exercises. Before entering the shallow end of the pool, wet your body with pool water to acclimate to the temperature and avoid muscle cramps from sudden immersion in cold water.

Once prepared, enter the pool to begin practice. First, take a deep breath and slowly lower your body until the water covers your head. At this point, straighten your legs, sit on the pool floor, and experience the sensation of being underwater.

Many beginners, feeling nervous, instinctively exhale the air stored in their lungs, causing their bodies to sink. The solution is simple: just close your mouth tightly, pinch your nose, and try to blow air out. You’ll feel a sensation of pressure in your ears as the air rushes out, significantly reducing any discomfort.

03Floating Practice Method

Once you’ve mastered the “breath-holding” skill, it’s time to move on to the next level and tackle the challenge. Level Two of swimming—floating.

Grab the pool edge with both hands, take a deep breath, submerge your head, lift your feet off the bottom, relax your body, and experience the sensation of floating in the water. After mastering the basic floating practice, try releasing your hands from the pool edge and relax your body into a starfish-like position floating in the water. Students can practice floating either face-down or face-up in the water. After mastering the “floating” skill, to help improve body position in the water, increase buoyancy, and reduce resistance, we also need to learn the “streamlined” skill.

04Assembly Line Practice Method

First, we’ll practice the basic posture for the streamline position on land: hands clasped tightly behind your head; engage your core and stretch your body upward, feeling yourself elongate. At this point, you can ask your instructor or classmates to check your form, or use a mirror to self-assess. Only with proper execution can we effectively improve our swimming speed.

Once you’ve mastered the correct basic posture, you can move to the water for practice. Push off the pool wall with your legs, glide forward for a distance, then tighten your core to keep your body extended. Experience the sensation of “gliding through the water.”

In summary, beginners should master three fundamental steps: breath control, floating, and the swimming stroke. Without proficiency in these three essential swimming skills, it is difficult to learn how to swim.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

How should postpartum qi deficiency be treated? First, it is important to keep warm on a daily basis after giving birth. At the same time, it is important to get plenty of rest and sleep, and avoid overexertion, as this will only aggravate physical discomfort. Maintaining a positive mood is also crucial. In addition, a balanced diet and appropriate exercise are also essential for recovery.

01 Dietary Adjustments

Postpartum qi deficiency requires careful attention to diet. Foods such as watermelon, persimmons, and cold beverages—which are raw, greasy, or spicy—should be avoided. Instead, focus on consuming warm, nourishing foods that are easy to digest, such as millet, mung beans, yams, and carp. Tonifying foods like donkey hide gelatin, ginseng, longan, and red dates can also be consumed in moderation, but it is important not to overdo the tonification. Supplementation should be done gradually, and meals should be taken in small, frequent portions to allow the body to fully absorb nutrients. Additionally, it is important to drink plenty of water to replenish the salts and fluids lost through excessive sweating.

02 Exercise and conditioning

If you remain bedridden for an extended period of time after childbirth without engaging in physical activity, your body’s metabolism will slow down, leading to hormonal imbalances and affecting the functions of various organs. Therefore, it is essential to engage in moderate, low-intensity exercises, as this aids the spleen and stomach in converting nutrients into qi and blood. However, new mothers should tailor their exercise routines to their individual circumstances, avoiding both overexertion and complete inactivity.

Swimming

Regular swimming not only effectively improves physical fitness but also increases lung capacity. Swimming in water can relieve fatigue, release mental stress, and to some extent, help with body shaping, making it a win-win activity.

Key points: Beginners should learn to swim at a proper facility under the guidance of a professional instructor. Avoid swimming in wild areas, as safety is always the top priority. Before entering the water, perform adequate warm-up exercises. Ensure the water temperature is appropriate; you may first splash some pool water on your body to acclimate before entering the water to prevent cramps. Additionally, avoid swimming before or after meals, or immediately after intense physical activity. Duration and Frequency: Each swimming session should last approximately 30 minutes, with three sessions per week being optimal.

Yoga

Regular practice can improve blood circulation, regulate emotions, relieve stress, improve sleep, and balance the endocrine system. Mothers can choose different yoga poses based on their physical condition. Those with no prior experience should practice under the guidance of a professional to ensure safety.

Key points: Sit upright on a chair with legs naturally apart. Bend your elbows and raise your hands to the sides of your body, with fingers pointing upward and parallel to your ears. Then raise your hands upward until you feel a gentle stretch in your ribs. Hold this position for 2–3 breaths, then return to the starting position and repeat. Duration and frequency: Perform 10 repetitions per set, 3–5 sets daily.

Postpartum qi deficiency is not something to be afraid of, so new mothers should not be overly anxious. Through a reasonable diet and appropriate exercise, this condition can be greatly improved. You can choose your favorite form of exercise to promote the conversion of nutritional supplements into qi and blood, thereby regulating qi and blood and improving spleen and stomach function.