Swimming during pregnancy

Swimming is in fact one of the best forms of exercise and even more so during your pregnancy. The beauty with swimming is that there is no additional stress and strain which is placed on your body and joints while you are exercising.

Of course, during the summer months it is an added bonus as it will give you some welcomed relief from the heat.

If you used to swim on a regular basis prior to falling pregnant you can continue to swim without having to modify your routine too much. However, as with most exercise routines if you haven't been swimming on a regular basis, you wont be able to simple 'dive' in. You will have to start off slowly, being careful not to over do it too much. Don't forget that you also need to warm up before you swim, as well as spend a few minutes stretching and cooling down after your session.

Benefits of swimming during your pregnancy

The reason swimming is such a great exercise is because it uses large muscle groups in both your arms and legs at the same time. It offers a low-impact cardiovascular workout, and allows you to feel weightless despite the extra pounds of pregnancy.

It increases your body's ability to process and use oxygen, improves circulation, increases muscle tone and strength and builds your endurance.

Swimming in the first trimester

Your goal should be to try and swim for at least 20 minutes and every other day for maximum benefit. If you are suffering from morning sickness, then swimming in the morning will help you with the morning sickness, but then it may also make it worse. You will have to see how it effects you and take it from there.

Swimming in the second trimester

One of the beauties about swimming during pregnancy is that you wont really have to cut down on your routine as your pregnancy progresses, because of the fact that it is such a low impact form of exercise.What may require more attention is that as your belly gets bigger you may have to think about purchasing a maternity swimsuit.

Swimming in the third trimester

When you are swimming one of the great things is that all your joints are supported by the water. It will also help prevent your body from over heating as you exercise, especially if the last trimester falls in the middle heat of the summer months.

Breast stroke during the last trimester is possibly going to be the most beneficial to you. The reason for this is because it gives a good workout to your chest and back muscles, which are the two areas most out of alignment during your pregnancy. 

Potential dangers of swimming during pregnancy

Breast stroke is commonly thought of as the best stroke for pregnancy by a lot of people, as it is the gentlest of the swimming strokes. It also encourages good alignment in the torso as it works the chest while encouraging you to pull back your shoulders. However, if you do breaststroke properly, you will notice that  as you lift your head to come out of the water and breathe, you create an overly extended arch in your lower back. Now considering the lower back is already under a lot of pressure from your pregnancy posture, the last thing you want to do is add to this and wind up with pregnancy back pain. Breaststroke legs are not suitable for pregnancy. During your pregnancy you pelvic ligaments become very soft, and the joints can be easily overstretched by the backstroke kick. The pubic joint at the front may begin to separate in preparation for birth and injury can lead to Pubis Symphysis Disorder and Round Ligament Pain. You should try using a snorkel with breast stroke arms so that you don’t have to keep bobbing your head out of the water and putting pressure on your lower back, whilst using front crawl legs to propel you.

Swimming on your back for any length of time after sixteen weeks could prove to be very uncomfortable as the weight of the uterus puts pressure on the vena cava. If you do experience any discomfort you should avoid this stroke completely.

The water itself poses no risk to you or your baby: Research hasn't found any health hazards for healthy pregnant women from the bacteria, chlorine, or other chemicals in pools. But do skip the hot tub and sauna, as overheating can hamper the development of a growing fetus, according to various studies.