Myth: We’ve had a couple of lessons so we know what to do
​Fact: Learning to swim does not happen overnight! One of our most frequently asked questions is “how long will it take my child to learn how to swim?” and the answer is not a simple one! The question itself is not a simple one either as there are many interpretations of what constitutes as ‘knowing how to swim.’

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There is a considerable science to learning how to swim and, as with learning any skill, there are many different processes that work together. That old trick of ‘rubbing your tummy and patting your head at the same time?’ It sounds simple, right? But in reality we know that it is far more complicated than it seems. Swimming is a bit like this.

​​Complex biomechanics underpin even the seemingly simplest of skills. Our brains need to send the exact signals to the corresponding muscles and this takes time to master. When learning a skill for the first time, neural pathways firstly need to be established and then reinforced with regular practice. Here at Col Jones we understand the importance of continually developing these skills with practice and time to strengthen the neural pathways and build muscle memory.

Once these have developed, we also understand the importance of time – after a skill is mastered we need to perform it at the ‘autonomous stage.’ That’s the stage when the skill is performed with little thought and much less effort than the earlier stages of learning. At Col Jones we ensure our students demonstrate each required skill at the autonomous stage before progressing to learning new skills, to reinforce all that hard work!

Myth: “I just want my child to be capable of saving himself not go to the Olympics!"
Fact: In an aquatic emergency, skills can deteriorate and often deteriorate rapidly. Swimmers who only have the ability to move a few metres through the water, are at best weak swimmers and thus at a greater risk than those who are more competent.

The more repetitions (i.e. practice and time) that a child acquires in learning to swim, the more automatic and safer the skill becomes.

However, it is important to realise that even the most competent of swimmers can (and do) struggle in aquatic emergencies. Often we hear stories in the media of parents and bystanders tragically drowning in an attempt to rescue a swimmer in trouble even though ‘they could swim.’ If these competent swimmers can drown, then no one is truly ‘drown-proof.’ At Col Jones we stress the importance of educating our parents and carers that whilst swimming lessons combined with active parental supervision are important parts of safer swimming, no one is 100% safe.

Author: John Sortwell

Winter is often a popular time for families to seek warmer weather on holidays. With warmer weather however, comes exposure to more aquatic environments. Some of these environments your family (especially children) may not be as familiar with, such as beaches, water parks, resort pools, and rivers, just to name a few. Perhaps they are places you have visited before on holidays - but these may have changed since your last visit.

​We have looked once again to the Royal Life Saving Society Australia (RLSSA) for their advice:

• Unfamiliar aquatic locations:
  Conditions can change rapidly in natural environments and often an afternoon swim can be very different to a morning swim - even if you return to the same area. Beaches and rivers which may have been calm at one time during the day can quickly develop strong currents at other times. Before you enter any body of water, take the time to observe the water and check for signs of rips or currents.
  
  
• Beach safety:
  In Australia we are constantly reminded to "swim between the flags" however you may find yourself at a beach overseas (or even here in Australia) which is not patrolled by lifeguards. Where possible, always choose a beach that is patrolled and before entering the water observe for signs of any rips or currents. As near all bodies of water, always actively supervise your children.
  
  
• Water parks and resort pools with water activities:
  Just like in public pools, there are lifeguards on duty at water parks (but not necessarily in resort pools). Whilst lifeguards are an important feature in helping families stay safer in the water, they are never intended to replace active parental supervision. Children can become quickly distracted by the exciting features in both water parks and resort pools, and if not within arms reach of you can wander quickly out of sight (and out of their depth). RLSSA urges parents and guardians to remain within arms reach of children at all times when enjoying these facilities.
  
  
• Inland waterways:
  Rivers, lakes and dams are another popular holiday destination, particularly for campers. It is critical to highlight that conditions in these environments can change hourly and without warning. Currents can develop or change direction and speed; banks that were dry may become slippery; and river beds can shift so that an area that you could previously stand on is no longer possible. Many of these environments are made more dangerous with murky water - there may be objects submerged that you cannot see and unknown depths. Never dive in, and always enter the water slowly with feet first.
  
  
• Ways to keep your family safer:
  RLSSA encourages families to talk to their children about water safety. Discuss with them that they are not to enter the water without a parent present. With children who are more competent swimmers here at Col Jones, it is important to explain that even though they are a great swimmer, their ability to swim can change rapidly in different conditions. As always, actively supervise your children around bodies of water. In larger groups, designate a responsible supervisor!

For more information on water safety click on   https://www.royallifesaving.com.au/stay-safe-active/communities/how-to-keep-children-safe.  The advice they provide is invaluable.

Author: John Sortwell   - Centre Manager ​

​Summer may have ended but the risk of drowning still remains. It is so important that parents remain vigilant with their children around water, not just at pools and beaches in the warmer months but around the home, especially the bath year-round. 

According to Royal Life Saving Australia, the majority of bathtub drowning deaths occur when there is an interruption to routine, such as the phone or doorbell ringing. Many parents and carers believe that they’ll only be gone for a minute - but this is enough time for a tragedy to occur. 

In Australia, on average, 5 children under the age of five drown, and 47 are hospitalized due to bathtub drowning incidents each year. One in four hospitalizations results in permanent injury such as brain damage. As a parent or carer it is hard to be in all places at once and bath time poses one of the highest risk of drowning for babies and toddlers.

Like Col Jones Swim School, Royal Life Saving are committed to educating parents to reduce the number of drownings. They have developed the Keep Watch @ Bath Time program which informs parents and carers on ways to prevent their children from drowning through Active Supervision. It has four key elements:
​

• Be Prepared - Always make sure you have everything you need to bathe your child before entering the bathroom
• Be Close - Always be within arms’ reach of your child
• All Of Your Attention - Focus all of your attention on your child and watch, talk & play with them while in the bath
• All Of The Time - You should never leave your child alone in the bath, nor should they be left in the care of an older child

Babies and children left alone in the bathtub, even for a second, can drown.

Actions to help prevent your child drowning during bath time:

• Have everything ready for bathing e.g. towels, pyjamas and gone to the toilet
• Have a small fold up chair ready in the bathroom to sit on while children are in the bath
• Cold water should be run first and turned off last
• Test the water to ensure it is comfortably warm, not hot, to prevent burns and scalds.
• Keep water to a minimum depth i.e. just enough water to wet the child using your hands
• Child should be actively supervised by responsible adult
• Never leave your child alone in the bath
• The supervising adult should always be within arms’  reach of the child
• Ignore distractions when bathing your child including phones and doorbells
• Take your child with you if you had to leave the bathroom
• Don’t leave your child in the care of an older child
• Active supervision should always used if your child is bathed in a bath seat
• Turn taps off, remove plug, drain bathtub and close the door.
• Enrol in a CPR course. Check www.royallifesaving.com.au for course details.

What is Resilience?
Resilience is the ability to bounce back after challenges and tough times.

Why Is Resilience important?
Building mental resilience helps young people to deal with difficulties that are a part of everyday life, it also helps them develop the basic skills and habits to deal with challenges later in life as they move into adulthood. Young people with greater resilience are better able to manage the stress that is a common response to difficult events. Stress is a risk factor for mental health conditions such as anxiety and depression.

How Sport Can Build Resilience
Dr Martin Turner, Senior Lecturer in Sport and Exercise Psychology at Staffordshire University has been investigating what it is that helps people react  well to adversity.
His research has shown that "the beauty of sport at any level is that it provides a test for us to see how well we can react to adversity. It provides the perfect challenge for the way we think and feel under pressure." Dr Martin  describes how he has worked with many amateur athletes and  how these athletes were better able to handle exams and interviews because they have performed in-front of crowds of people in their sport. These athletes  proved to themselves through sport  that pressure won't kill them, and that they can cope with  scrutiny and evaluation on the field of play, just like in an exam or interview.
Dr Martin goes on to say that some parents believe that the pressure of competitive sport should be avoided and that it could be emotionally painful and difficult and that sport should be purely for fun and enjoyment.
Dr Martin argues that "resiliency is developed  from childhood, and therefore young people should be challenged and tested." But he also adds that "these challenges have to be met with strong support structures (such as positive parenting as well as positive coaches)  that help young  competitors realise that their adverse experiences are non-life threatening learning opportunities."
Dr Martin also suggests " we challenge ourselves."  The sports psychology lecturer proposes to not just think of sport in terms of its health or social benefits (which is a great reason to participate) but also as a means to build a resilient mindset helping our children to deal with life's many challenges.

For children aged under 5 years old, home swimming pools are the leading location for drowning.

Did You Know?
In Australia,   ALL   private swimming pools or spas that can hold 30cm of water or more  must legally have a safety barrier around them.  

Royal Life Saving Society’s Keep Watch Advice:
1.    Supervise:   All your attention, all of the time
2.    Restrict Access:   Ensure there is an adequate barrier between the water and your child
3.  Water Awareness: Enrol in swim lessons to gain familiarity and water confidence
4.    Resuscitate:   Learn the life saving skills of CPR

If you have ensured that your pool gate is properly closed (remember to NEVER prop it open) and nobody is using the pool, the dangers have been removed, right?

Actually, there is more that you can do to keep everyone safer. 

Colourful pool toys  when left in the pool or around it become temptations for little ones who may try to get through or over the fence to reach the toys. Make sure that all pool toys are safely stored out of sight when not in use.

Author:   Keirsten Sortwell -  mother of 3 and   aquatic educator for over 30 years

The simple answer is YES!

Exercise is one of the best ways to keep your immune system  working effectively. Exercise stimulates the immune system to be more alert and vigilant for any pathogenic invaders that you may encounter.
 
A   2011 study  of  lifestyle habits found that physical activity was the leading factor that predicted whether a person got  an upper respiratory illness or not. The study found that participants who worked out at least five days per week had a 43% lower risk of developing an upper respiratory tract infection when compared with largely sedentary participants who worked out less than once per week. It's important to note that a "workout" was defined as at least 20 minutes of moderate exercise.

This means each  of our swimmers at Col Jones are easily exceeding this  parameter. We  encourage each of our students to keep swimming during this winter and brave the cold!

​
References:
www.usms.org/fitness-and-training/articles-and-videos/articles/how-swimming-can-help-you-boost-your-immune-system-during-cold-and-flu-season 

bjsm.bmj.com/content/45/12/987

We always know that when we get out and do some exercise, we always feel better afterwards.   We know that when we do exercise it's great for the heart and lungs and also helping to maintain and grow muscle tissue.
​But did you know exercise is important for brain function.
Dr. John Ratey, an associate professor of psychiatry at Harvard medical school has explored the connection between exercise and the brain. He found there was strong evidence that aerobic exercise physically remodels the brain for peak performance on all fronts. In his book, Spark: The Revolutionary New Science of Exercise and the Brain, Dr. Ratey writes that exercise improves learning on three levels: "First, it optimises your mind-set to improve alertness, attention, and motivation; second, it prepares and encourages nerve cells to bind to one another, which is the cellular basis for logging in new information; and third it spurs the development of new nerve cells from stem cells in the hippocampus." In short, not only does exercise help the brain to get ready to learn but it actually makes retaining information easier.
A suburban school district outside of Chicago in the United States is proving this point. The Naperville, Illinois district implemented an early morning exercise program called "Zero Hour", which sought to determine whether working out before school gives students a boost in their reading ability and other subjects. Since introducing this program, the district has seen remarkable results in both wellness and academic performance.
Dr Ratey's research also shows that that exercise can be the best defence against a lot of the common mental health issues that students struggle with.
Dr Ratey found that exercise can ward off the ill effects of stress, alleviates anxiety and has a positive impact on depressive symptoms. Studies suggest that endorphins produced in the brain during exercise contribute to a general feeling of well-being.
Enrolling your children in swimming lessons and  swim squads not only enables the children to be safer around water but also has all these other major benefits that can contribute to an improvement in a child's wellbeing.

Did you know that maintaining healthy lifestyle and participating in regular physical activity can lower the risk of developing limitations in  your body by up to 50%.

A  study at Indiana University found that swimmers aged over 35, swimming, approximately 3,200 to 4,500 metres three to five times a week, delayed the ageing process. But don't be intimidated by those numbers! The research shows that  even  a small amount of swimming  each week   helps  you  stay younger for longer. Swimming works muscles without placing pressure on joints and limbs compared to impact on a hard surface.  This means  it is the perfect low-impact sport for anyone and everyone!

There are also numerous mental health benefits of regular swimming too!  Swimming releases endorphins in your brain that helps to provide a sense of wellbeing and  happiness.  Studies have also shown that participating in regular swimming can reduce stress and anxiety. Although swimming is usually an individual sport, there are plenty of opportunities  to meet new people and  socialise , increasing your social  wellbeing too!

At Col Jones Hurstville, we offer recreational lap swimming  for $7 every Monday - Friday from 7am - 11am.   If you have any further questions, please don't hesitate to call us on (02)   9579 3800

Read more:
www.swimming.org/justswim/stay-younger
www.bupa.co.uk/newsroom/ourviews/benefits-of-swimming

Col Jones Swim School will be re-opening on Monday 1st November. We are adopting a cautious and conservative approach to ensure when we do re-open we have taken every step necessary to do safely. This date also ensures our local community reaches a higher level of vaccination (> 80%) to further minimise the risk to both our customers and staff upon re-opening.


The Government Health Order has mandated that staff customers (over 16) and carers must be fully vaccinated or legally exempt and show their status upon entry. Please note that whilst this health order is in place anyone 16 or older without proof of vaccination will not be allowed entry.
​

Summer may have ended but the risk of drowning still remains. It is so important that parents remain vigilant with their children around water, not just at pools and beaches in the warmer months but around the home, especially the bath year-round. Ross Gage, Chief Executive of the Australian Swim Schools Association (ASSA) states that “drowning doesn’t discriminate, and as accidents can occur in nearly any body of water, in any season, and to almost anyone, maintaining skills is paramount.” ​

According to Royal Life Saving Australia, the majority of bathtub drowning deaths occur when there is an interruption to routine, such as the phone or doorbell ringing. Many parents and carers believe that they’ll only be gone for a minute - but this is enough time for a tragedy to occur. 

In Australia, on average, 5 children under the age of five drown, and 47 are hospitalized due to bathtub drowning incidents each year. One in four hospitalizations results in permanent injury such as brain damage. As a parent or carer it is hard to be in all places at once and bath time poses one of the highest risk of drowning for babies and toddlers.

Like Col Jones Swim School, Royal Life Saving are committed to educating parents to reduce the number of drownings. They have developed the Keep Watch @ Bath Time program which informs parents and carers on ways to prevent their children from drowning through   Active Supervision.    It has four key elements:
​

• Be Prepared - Always make sure you have everything you need to bathe your child before entering the bathroom
• Be Close - Always be within arms’ reach of your child
• All Of Your Attention - Focus all of your attention on your child and watch, talk & play with them while in the bath
• All Of The Time - You should never leave your child alone in the bath, nor should they be left in the care of an older child

Babies and children left alone in the bathtub, even for a second, can drown.

Actions to help prevent your child drowning during bath time:

• Have everything ready for bathing e.g. towels, pyjamas and gone to the toilet
• Have a small fold up chair ready in the bathroom to sit on while children are in the bath
• Cold water should be run first and turned off last
• Test the water to ensure it is comfortably warm, not hot, to prevent burns and scalds.
• Keep water to a minimum depth i.e. just enough water to wet the child using your hands
• Child should be actively supervised by responsible adult
• Never leave your child alone in the bath
• The supervising adult should always be within arms’  reach of the child
• Ignore distractions when bathing your child including phones and doorbells
• Take your child with you if you had to leave the bathroom
• Don’t leave your child in the care of an older child
• Active supervision should always used if your child is bathed in a bath seat
• Turn taps off, remove plug, drain bathtub and close the door.
• Enrol in a CPR course. Check   www.royallifesaving.com.au for course details.

AUTHOR   Josephine Moss, Swim School Coordinator.

​Josephine and the team at Col Jones Swim School at Hurstville are committed to educating our families on water safety. To see more of the Royal Life Saving Society's bath time safety advice, please visit   www.keepwatch.com.au.

Summer may be over, but until portable pools have been emptied and stored safely, the risk remains.
 
To read more on their Portable Pools campaign, head to Royal Life Saving Society's   website.

Author:   Josephine Moss (Swim School Coordinator)