Swimming is one of the safest and most beneficial exercises that you can do during pregnancy. Swimming is a low-impact exercise that strengthens every muscle of your body. Mostly, it is safe to swim throughout the pregnancy but it is important to consult your doctor before making it a routine. In some high-risk pregnancies, especially the ones involving vaginal bleeding, low placenta, or other risks, your doctor may advise you not to swim.
Also, while chlorinated swimming pools are safe, you must avoid exposure to unclean water. Avoid any water body that may be infested with feces or other pollutants as it can cause water-borne disease.
Here are some benefits of swimming during pregnancy:
- Improves blood circulation
- Boosts oxygen levels
- Activates every muscle in your body
- It is a low-impact exercise and can be done during all three trimesters
- It takes the pressure off your joints. As most women gain a lot of weight during pregnancy, swimming relieves their joints of the pressure
- Most pregnant women develop edema or swelling of the feet. Swimming helps to relieve this swelling. Submerging your limbs in the water helps push fluids back into the vein from your tissue. This excess fluid then gets drained out through urine. This reduces swelling or edema.
- Relieves nausea that may get aggravated by other forms of exercises
- Reduces morning sickness
- Helps you stay cool and avoid overheating
- Relieves back pain
- Strengthen core muscles
- Improves cardiovascular health and flexibility
- Helps you in having a smoother delivery
- If you are suffering from sciatica pain, then swimming can give you the much-needed relief
- Improves your endurance by maintaining muscle tone. This can help you during delivery when you must push the baby.
Precautions During Swimming
- Swim in properly chlorinated pools
- Avoid swimming in public water bodies where the chances of getting infected with water-borne illnesses are higher
- Avoid hot tub as staying in hot water for more than 10 minutes increases the risk of miscarriages, neural tube defects, brain abnormalities, and spinal deformities
- The areas adjacent to the swimming pool can be slippery. Walk carefully as your baby bump can make you throw off gravity and you may slip and fall
- Avoid diving into the pool during pregnancy, rather slide or step into the pool
- Swimming makes you feel thirsty. Do not stay dehydrated during pregnancy. Keep a bottle of water near the pool and sip in intervals between laps
Even if you are an ace swimmer, pregnancy can make you feel exhausted while swimming. Stop and rest whenever you feel tired. If you feel any aches and pain, then stop. If you experience any sharp pain, shortness of breath, faintness, dizziness, vaginal bleeding, uterine contractions, or absence of fetal movement, then immediately contact your doctor.
