Can I Swim during Pregnancy?
Yes, you can swim during pregnancy! But there are some very important rules you must follow to ensure the safety of both you and baby.
Swimming during pregnancy is a great form of exercise for pregnant women. Water aerobics, or PregAqua, is another recommended form of exercise but only if you have been cleared by your doctor.
You may want to wear goggles so you can swim with your head down. This keeps your body straighter, which is better for your back.
Try to avoid making too many strong twisting movements, as these could overwork your deep tummy muscles or strain your ligaments.
Swimming is a low-impact exercise.
This is good for your joints and ligaments because the water supports your body.
Swimming is an aerobic and strength conditioning exercise too. Both of these have been shown to shorten labour and decrease the risk of complications at birth.
If you have a healthy pregnancy, you should aim to do regular exercise. And swimming is a great choice.
As always, just be sure to check with your doctor or midwife before you start if swimming.
Swimming helps to keep you fit.
It may also help you to feel better about your changing body.
Swimming is a particularly good exercise in pregnancy, as the water helps to support your extra weight. This can be a huge relief, especially in the third trimester.
And unlike some other forms of aerobic exercise, swimming helps you to maintain a normal body temperature without getting overheated.
Gradually Build-up Your Time
Whether or not you are a seasoned swimmer, you should start slowly. You should gradually work-up to sessions of up to 30 minutes long.
Make sure you warm up and cool down gradually. And don’t over-exert yourself.
You should finish your swim session feeling that you could do more.
Pregnancy may not be the time to take-up swimming if you are not a strong swimmer.
Try an appropriate prenatal aqua aerobics class instead. These classes are often conducted in the shallow end and under the strict guidance of a qualified instructor.
Along with your weekly PregActive pregnancy workouts you can add a swimming session if time permits.
Which Stroke is Best?
You should select a stroke that you enjoy and feels comfortable for YOU.
You can alternate between swimming on your front, and floating on your back. Gently kick your legs and avoid sudden exertion or interval training.
Choose a swimming stroke other than breaststroke if you have any problems with pain at the front of your pelvis.
The kicking action can cause back pain if your spine is not aligned correctly. It can also be painful if you have pelvic girdle pain (PGP).
Swimming in a chlorinated pool is not harmful to you or your baby.
It’s usually safe for you to swim throughout your pregnancy, right up until your baby’s birth. You shouldn’t swim after your waters have broken.
Precautions When Swimming during Pregnancy
As you may experience sudden periods of faintness or nausea you must be prepared to deal with such feelings that can be dangerous in water.
You also need to pay more attention to safely getting in and out of the pool. Otherwise swimming is a great way to exercise during your pregnancy.
Benefits of Swimming when Pregnant
1. Promotes blood flow and improve circulation builds endurance.
2. It helps to strengthen muscles.
3. Buoyancy effect is great for back ache and back pain.
4. It is non-impact.
5. Helps to burn calories.
6. It’s a great way to help you cool down in summer.
7. It can soothe back ache.
8. It helps to quieten the mind and invigorate the body.
9. It can be relaxing.