Because it takes away the risk of falling while exercising, swimming or any kind of water workout is an especially great form of exercise for pregnant women. Today’s guide to pregnancy and swimming is a follow-up to “The Benefits of Swimming During Pregnancy“. Read on to learn more about swimming safety precautions for pregnant women, more information about the swim benefits, and why many myths about swimming when pregnant simply are not true.“The Benefits of Swimming during Pregnancy” touched on the dangers of diving when pregnant, but it’s an important point to reiterate. This article points out many of the great benefits of swimming while pregnant, but stresses that you should never dive or jump feet first from any height; into the pool when pregnant. And if you’re an avid scuba diver, this article from the American Pregnancy Association, recommends that you stop diving while pregnant as some studies have shown that it can lead to birth defects and preterm labor.
Use extra precaution if swimming in the ocean. While this article explains that swimming in the ocean is fine to do while pregnant, it stresses that you’ll need to be especially cautious. It provides a few great ocean swimming tips, such as “Don’t turn your back on the ocean”, “Always bring a friend – never swim alone”, “Avoid the ocean if the water is cold or the weather is bad”, and more. notes, swimming may cause you to neglect to stay hydrated because you don’t notice sweating as you would with land exercises. It advises that you drink a cup of water before, during, and after your swim session.Swimming is a great form of exercise for pregnant women, but as this article explains, it is best to avoid crowded pools. If a pool is crowded, it increases your chances of getting kicked in the abdomen, which could have adverse effects. Change your routine based on your trimester. As “The Benefits of Swimming during Pregnancy” noted, while you can swim throughout your pregnancy, your routine will need to change from trimester to trimester.
The resources below provide swimming advice based on trimester: Check the water temperature. The water you swim in should not be too hot or too cold. As this article notes, pregnant women should swim in water that is between 84 – 86°F. Water that is too cold can cause the uterus to contract, and water that is too warm can cause overheating.This article from the Mayo Clinic explains that spending time in a hot tub while pregnant can be risky. Doing so can cause hyperthermia, which has been linked to miscarriages and neural tube defects.While swimming, and exercise in general, is great for pregnant women, you should not workout as strenuously as you may have prior to becoming pregnant. It is recommended that you not allow your heart rate to exceed 140 beats per minute.Poolside areas can be very slippery. That’s why you should be sure to have non-slip shoes to wear around the pool area, and even during your workout to avoid a slip and fall.If you’re going to be swimming outside, you should absolutely wear sunscreen.
It recommends an SPF of 30 or 45. Not only is wearing sunscreen safer in general, doing so can also help prevent the mask of pregnancy. It aids in blood circulation. As this article notes, in addition to aiding in blood circulation, swimming can help alleviate the back pain that often comes with pregnancy. By helping to strengthen certain muscles, swimming helps prevent the spine and pelvic movement that can cause pain. This article explains that just standing in shoulder deep water can reduce blood pressure. It helps with posture. Swimming can be a great posture aid because the buoyancy makes it easier to be upright and maintain positioning. It also points out that swimming can have a therapeutic massaging quality by “exerting force on your body and massaging your muscles as you move around.” It helps reduce swelling. Swelling in the legs and feet is common for pregnant women. As this article explains, because gravity attributes to the fluid buildup, swimming can help relieve it because you’re able to float and move around more easily.
It reduces joint pain. As this article notes, reducing gravity’s pull can also be a great relief to women suffering from increased joint pain. It recommends swimming 30 minutes a day. It helps treat gestational diabetes. As this information from the U.S. Dept. of Health and Human Services notes, seven out of 100 women get gestational diabetes. The Agency notes that swimming is a great activity for women with gestational diabetes because it helps control blood sugar. It helps relieve sciatica. As this article explains, during pregnancy, the sciatic nerve, which is the largest in the body and runs from the lower back down through both of the legs and ending at the feet, can become compressed. The buoyancy of water can help take that pressure off the nerve for pregnant women. Myth #1: Swimming causes premature labor, miscarriages, and birth defects. This article sets this myth straight by explaining that none of these factors are true. In fact, as long as you aren’t experiencing any problems, you can continue your regular swimming routine.
Myth #2: The chlorine will harm the baby. In this Q&A, someone asks, “Is it safe to swim in a chlorinated pool during pregnancy?” The doctor responses give the go ahead and bust this myth, explaining that well-monitored levels of chlorine are safe. Myth #3: You shouldn’t swim unless you swam before you were pregnant. As this article from U.S. News & World Report notes, it is absolutely acceptable to start swimming when you become pregnant even if you weren’t swimming regularly before. Just be careful not to over do it, and consult your doctor or midwife before you begin. Myth #4: You can’t swim in a lake. As this article notes, it isn’t unsafe to swim in a lake, but you should use your own judgment. The popular myth that all lake water leads to a higher risk for infection isn’t true. Some lake water is fine for swimming while pregnant. The article recommends obtaining water cleanliness data and using your own best judgment. Myth #5: You have to know how to swim to enjoy the benefits of swimming while pregnant.