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.
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