Doing exercises is always recommended for pregnant women to keep their bodies healthy for the babies. However, as your weight increases during pregnancy, doing exercise may not be that easy for you. Luckily, different exercises will keep you healthy but not hard to do. Swimming is one of them. In a pool, you weigh just a tenth of what you do on land which means your body will be lighter and easier to move. In fact, swimming has a lot of benefits for you. To help you understand more about this sport, Here are the things you should know about swimming during pregnancy.
The Benefits Of Swimming During Pregnancy
Swimming brings many benefits to your health and keeps your body fit. According to obstetricians and gynecologists, from the 23rd week of pregnancy (from the 4th to the end of the 7th month), pregnant women should swim regularly to improve health as well as get rid of fatigue and stress during pregnancy. If you are experiencing back pain and edema of the limbs, swimming also brings positive physiological effects. Doing underwater body movement helps your blood flow better. Therefore, it reduces swelling and reduces pressure from the uterus to the pelvis. Regular swimming also helps the process of transporting oxygen to the muscles faster than other sports activities.
When soaking in water, you can relax your bones and joints. Your heart and lung function will be boosted. As swimming burns calories, it will help you limit weight gain and eliminate the fatigue that comes from symptoms of pregnancy. Cool water helps you reduce nausea and morning sickness as well. Swimming also helps you maintain muscles and increase endurance which will make it easier for labor later.
Who Should Not Swim During Pregnancy
Although swimming boosts your health and reduces morning sickness, there are some cases that you should not swim during pregnancy. Do not go swimming in the early stage and at the end of pregnancy as your baby may be unstable during these stages. You can safely go swimming when you are around 23 weeks of pregnancy. At this time, your baby has entered a stable phase. Make sure that you check with your doctor, physiotherapist or midwife before swimming for the best advice. However, If you have signs of preterm birth, a history of miscarriage, premature birth, diabetes, high blood pressure, or your water has broken then swimming is a NO for you.
Swimming Duration And Pool Temperature
You should start swimming slowly and gradually work up to sessions. It is recommended that you swim for a maximum of 30 minutes per day during pregnancy. Make sure you warm-up and cool down gradually to prevent cramps. Leave the pool if you feel tired or dizzy. One thing that you must pay special attention to is to avoid slippery paths.
The pool temperature should not be too cold or too hot, preferably between 29 – 32C. In addition, you should not step into the pool when it’s too sunny or windy. It is best to swim indoors to avoid ultraviolet rays that are directed on the skin.
Choose a stroke that you enjoy and feel comfortable. It is a good idea to alternate swimming on your front and floating on your back. Combining with kicking your legs, these movements will give you a good all-round workout. Be careful not to arch your back. Breastroke is quite common for pregnant mothers nowadays. However, if you have any problems with pain at the front of your pelvis, you should not choose this stroke as it may worsen the pain. You should consult your doctor or physiotherapist for a proper guide for choosing a swimming stroke.
Do Not Dive in The Pool
When diving, you will unknowingly put pressure on the abdomen and this is very dangerous for your baby. Furthermore, diving means you have to hold your breath and it is not good for your baby as they need oxygen. At the same time, you should not jump straight into the pool. You should slowly drop your body into the water to help it get used to the temperature as well as preventing sudden pressure on the abdomen.
Do Not Forget to Drink Water
Don’t think when you go swimming, you won’t be dehydrated. Although it does not feel like doing in the long run, swimming also makes you sweat. Therefore, your body will always need rehydration. Remember to drink water before and after going to the pool to avoid dehydration. And as swimming burns your calories, don’t forget to eat before you work out to fuel up.
There you go, now you have our guide about Swimming during pregnancy. Do you have any pool activities that are safe and fun for pregnant women? Let us know in the comments!