How to become a lifelong swimmer

Marathon swimmer Sarah Thomas shares how perimenopause is prompting her to reevaluate her long term health and swimming goals

I’m 42. I’ve been a competitive swimmer since I was seven. I’ve been swimming year-round with mornings and doubles nearly straight through since I was 10. I hope to still be doing this when I’m 100. There is no other sport I love and enjoy more than being in the water and as I’m getting older I’m realising how much I value my ability to keep moving.

As I’ve aged, I’ve found that my body doesn’t react the same way it did when I was younger, particularly as my body is entering menopause (thanks cancer treatments!). If I want to keep swimming at a high level, I’m learning more and more about things I should be doing to keep it in tip-top shape and still moving. Perimenopause is giving me a whole lot of things I can’t control, so I’m constantly fighting to find things I can control to help me feeling good and in the water.

While I’m far from an expert, here are some things I’m discovering as increasingly important for long term health and strength:

• Don’t skip the recovery! I’m used to being able to push at high volumes for days on end. My body doesn’t like that as much as it used to. I need more recovery days, sometimes when I least expect it. If my body says rest, then I rest.
• Sleep matters. More frequently than not, I have a terrible night’s sleep. In a world of morning swimmers, I hate telling a friend that I needed the extra sleep, but I also know I’ll perform better if I’m well-rested. Exercise at the right time for your body.
• Listen to your body. If something hurts, go see a physio or doctor. It could be a niggle, but it could be something that needs some TLC.
• Look at your diet. Eat foods that help ward against inflammation to keep those shoulders in tip-top shape. Things I like are grapes, cherries, kale, spinach, nuts, salmon and green tea. And don’t skimp on protein. Consult a nutritionist if need.
• Don’t skip the weights. I’ve never enjoyed lifting, however, the research is clear: lifting heavy weights is key to bone strength and overall fitness. As we age, resistance training for both men and women is essential.
• There is value in high intensity training. I love a moderate-paced, long swim and we all need those types of workouts. But, our hearts need exercise, so don’t skip the interval training. An all-out effort is good for you, especially when combined with plenty of rest.
• It’s ok to lose motivation sometimes. Just remember that some swimming is better than no swimming. Even when it’s hard, even when you don’t want to – it’s always feels better to get out the door and do something to get moving, even if it’s not much. You’ll feel better for it, I promise!
• Mix it up. I love swimming the most, but there’s nothing wrong with changing the routine and trying something new.

Here’s to sharing the mental and physical benefits of lifelong swimming!