Swimming Is an Excellent Pregnancy Exercise
Water-based exercise can be such a relief for pregnant women, and many find that it is the most comfortable type of exercise throughout the course of pregnancy.1,2 In addition to the comfort factor, swimming can also be safer than some land-based exercises, since it lowers the risk of falling and the potential for injury and muscle pain.2 After the four-month mark, pregnant women are advised to avoid exercises that involve lying flat on their backs as the increasing size and weight of the uterus can press on the large blood vessel and reduce blood flow.1,2 In the water, you can enjoy the near weightless feeling of floating on your back and stand for longer periods with less strain and swelling.2
Benefits of Swimming During Pregnancy
Water exercise, from swimming to aqua yoga, is a win-win for you and your growing baby. Several aspects of pregnancy, from increased blood flow to fluctuating temperatures, can be helped and eased in the water.4 Here are some of the many benefits of swimming while pregnant:1,2,3,4,5
- Maintains or improves strength and flexibility
- Reduces joint stress
- Increases mobility
- Relieves lower back pain
- Limits exercise-related injury and muscle pain
- Improves thermoregulation
- Can reduce swelling
- Improves circulation
- Provides relaxation
- Reduces stress
- Boosts mood
- Lowers the risk of falling
Tips for Swimming During Pregnancy
Before you head to the pool or beach for a swim, stay safe and healthy with these tips:1,2,3,4
- Avoid crowds. While swimming is a great pregnancy exercise, crowded pools, etc., can pose a risk of kicks and other dangerous contact. When you choose a place to swim, opt for a spot away from the crowd.
- Stay hydrated. When you’re surrounded by water, it’s easy to miss signs that your body could be getting dehydrated, like sweating. Be proactive about hydration while you’re swimming. Hydration is essential to a healthy pregnancy and is especially necessary during exercise.
- Snack ahead of time. When you’re pregnant, it can be dangerous to exercise on an empty stomach. Doing so runs the risk of nearly exhausting your body’s glucose, leading to low blood sugar (hypoglycemia). Symptoms of hypoglycemia include feeling lightheaded or shaky. Keep your caloric intake stable, especially before an increase in physical activity.
- Pace yourself. There’s no need to overdo it or rush through it. In fact, exhaustion and excessive strain aren’t good for you or your little one. Take your time, listen to your body and go at a pace that feels comfortable. Of course, always follow your doctor’s guidance on the right pacing and exercise for you.
Swimming is a fantastic exercise during pregnancy, as well as a chance to ease the pull of gravity and experience a little buoyancy and relief. For more ways to support yourself and the development of your baby, please visit our Prenatal Hub.