Swimming itself is considered one of the best physical activities for pregnant women, but should be performed at a light to moderate intensity. In addition, swimming during pregnancy offers a lower risk of impact on the body compared to water aerobics1.
Ideally, the woman should be in proper health conditions to engage in exercise and be monitored by a qualified professional to guide her during physical activity.
Pregnancy usually causes women to feel fatigued as a result of hormonal changes. Especially on warmer days, pregnant women may feel even more tired.
For this reason, swimming is often recommended for pregnant women, because in addition to benefitting the health of both mother and child, it can also increase day-to-day energy.
Swimming for Weight Control
Pregnant women can also swim as a way to maintain their weight, which also reduces the risk of developing conditions related to being overweight, such as high blood pressure, cardiovascular problems, imbalanced cholesterol levels, among others2.
Another benefit of swimming during pregnancy is that it promotes a healthy vaginal delivery, because it is a comprehensive exercise that works multiple muscle groups at the same time, including the pelvic area.
Learn What Changes in Swimming for Pregnant Women
Generally, the professional should be experienced in providing physical activities for pregnant women, as some precautions should be taken such as:
Caution with high impact – Exercises should not last too long and care is needed with sudden changes of direction in the water.
Stretching – Still important for any physical activity, but for pregnant women, stretches should not be performed to the limit of resistance.
Balance – Progression of physical activity should happen slowly. Even for pregnant women already in the habit of exercising, caution is needed.
Care with certain movements – Flexion and extension of joints can lead to ligament laxity.
Care when entering and exiting the pool – Pregnant women should readjust their behavior in the water: enter and exit the pool by the steps; the habit of jumping directly into the water can be harmful during pregnancy.
Symptoms during or after activity – If the pregnant woman feels unwell during activity, she should immediately inform the instructor and stop; any symptoms that arise after activity should also be reported to her doctor.
IMPORTANT: Jumping straight into the pool or diving without supervision should be avoided during pregnancy, as they can cause significant impact.
In the Pool or the Ocean – Understand the Care Needed During Pregnancy
Everything done during pregnancy should be approached with awareness and caution. Pregnant women can swim as long as they are properly guided by a physical education professional when it comes to swimming or water aerobics. But what about swimming for leisure?
Especially in warmer seasons, when it is common for people to go to the beach or clubs, it’s important for pregnant women to always pay attention to the baby’s health and their own.
About swimming in the ocean – The recommendation is the same as for swimming. Do not jump straight into the water or explore the deeper parts of the ocean, since strong waves can cause significant impact.
Another specialist recommendation is that pregnant women not face the ocean waves directly, but turn their backs, thus avoiding direct impact on the belly. Ideally, the woman should wait until after the first trimester to have an experience in the sea.
Swimming in pools – The same guidance as for swimming applies: movements should be moderate and women should always use good judgment to avoid problems. Pregnant women can swim in pools, but should be careful with their movements and know their limits. Avoid spending extended periods in the water as well.
Water games – Especially if a woman already has a child and wants to play in the water, it is important to take precautions. Some activities cause high impact, so exercising good judgment is crucial.
Benefits of Swimming During Pregnancy
Aquatic exercises are those that cause the least impact to joints, which means the risk of injury is very low. Water gives a feeling of lightness, making it possible to move more freely and precisely; for this reason, pregnant women are able to move better and feel less tired, which even helps maintain weight during pregnancy3.
Swimming helps you relax and leads to a better night’s sleep, which means that during pregnancy, swimming can significantly reduce symptoms of discomfort. Back pain and other aches, especially in the lower back, tend to decrease after some time practicing swimming.
You should not enter the pool on an empty stomach or immediately after eating, as this can cause indigestion and hinder exercise. Ideally, breakfast or your last meal before the activity should have been at least one hour earlier.
In addition to swimming, it is important for women to alternate with other moderate activities in their routine, such as walking, but it is worth remembering how crucial hydration is. The pregnant woman should always have a water bottle and worry about replacing fluids lost during exercise.
Many women report that after they started swimming during pregnancy, they felt much more energetic and experienced fewer symptoms of discomfort. So, if you want a more peaceful pregnancy, considering aquatic physical activities is highly recommended.
See also: Exercises During Pregnancy – Which Ones Can I Do?
Photo: Adrian Pignstone
