Swimming is an excellent exercise to get the body moving and increase your heart rate. It exercises your entire body, is low-impact, and is a lot more soothing than working out for over an hour in a spin class. This makes swimming one of the best exercises that promote mental and physical well-being.
Swimming is one of the safest exercises that women can do throughout their pregnancy. Swimming when pregnant is extremely good for the leg and arm muscles. It can also aid in reducing back strain and ligament aches.
Pregnancy is a time when women may not feel like exercising regularly, especially when their bump starts growing and they feel the extra weight. But in the swimming pool, they can feel weightless, helping them to relax and refresh even during the later stages of pregnancy. Swimming for about 20 to 30 minutes per day is the best exercise regime for expectant mothers. Pregnant ladies can make their exercise schedule after a discussion with their obstetrician.
Advantages of antenatal swimming
Swimming during pregnancy has numerous advantages, both for the baby and the mother. Some of them include:
Maintain weight
It is very easy to gain weight during pregnancy. If not properly monitored, sometimes people may gain an unhealthy amount of weight, especially if they have cravings for sugary foods. It is crucial to maintain a healthy weight during pregnancy for the health of the baby and the mother and to have an uncomplicated birth. Swimming is an excellent exercise for pregnant women who are trying to maintain their weight at a healthy level.
Improves delivery experience
Swimming is a great exercise to maintain muscle tone in pregnant women and increase their endurance and stamina. This will be extremely useful during labour and delivery as it will help the mother push out the baby with little effort compared to those having less endurance.
Minimises morning sickness
A lot of women complain about nausea and vomiting in the morning during pregnancy. Swimming is a great way to alleviate this morning sickness. The cool water in the swimming pool is a great relief for many pregnant women.
Reduces sciatic pain
Pregnant women often complain of sciatic pain. This is the discomfort that radiates along the sciatic nerve, which runs down one or both legs from the lower back. It happens in pregnant women when the baby presses down on the sciatic nerve. But while swimming, the baby floats along with the mother, relieving the pressure from the sciatic nerve, thereby reducing the pain.
Relieves foot and ankle swelling
Swimming helps in boosting blood circulation throughout the body. This will prevent fluids from collecting in the foot and ankle and help to reduce oedema, which is very common during pregnancy. Submersing the limbs in the pool water will help to push the fluids from the tissues back into the veins. From there, it travels to the kidneys and then goes out of the body through urine.
Eases back strain
Swimming reduces the added tension on the back caused by the growing tummy during pregnancy. Pregnancy can cause the shoulders and spine to round forward. It can also tilt the alignment of the pelvis. All this can be avoided by swimming, as it helps to offset these tendencies by strengthening the muscles.
Averts diastasis recti
DRA is a condition that affects a lot of pregnant women. This condition is characterised by an abnormal space between the two rectus muscles of the muscular abdominal wall. It can upset the daily routine of people, causing great inconvenience. Swimming is a great way to avert DRA as it can help in strengthening the abdominal muscles.
Helps to keep cool
During pregnancy, the sweat glands in women work on overdrive. This becomes an even more difficult problem when the outside weather is hot. Pregnant women can get a little relief from the heat and sweat by having a swim in the cool waters of your fibreglass swimming pool.
Good for mental health
Pregnancy is a stressful time, with worry for the baby and haywire hormones causing women to go through an emotional roller coaster a lot of times. Swimming is an exercise known for its mental health benefits, like reducing anxiety and stress. Pregnant women can swim daily to alleviate stress and have a relaxing time. This is also beneficial for the baby.
Improves sleep
Proper and restful sleep is important during pregnancy. Swimming, like all other aerobic exercises, helps people to have a restful sleep.
Good for the unborn baby
Numerous studies conducted by scientists have indicated that swimming while pregnant can protect unborn babies from hypoxia-ischemia. It is a neurological condition that occurs when the brain does not receive enough blood flow or oxygen for a period of time.
Low-impact exercise
Swimming is an exercise that can be done throughout pregnancy. It is a low-impact exercise that can be done with little effort.
Tips to swim safely during pregnancy
Pregnancy is a time when people are careful about everything, and rightly so. Swimming is a great exercise to indulge in during pregnancy, but it is important to follow some safety tips to avoid unnecessary issues. These tips include:
- Be very careful while stepping into the pool. Be extra mindful of slippery surfaces since baby bellies can slightly tilt your centre of gravity.
- Diving is not advisable during pregnancy as it can be harmful to the baby. Instead, it is better to either step or slide into the swimming pool.
- Wear a swimsuit that does not cause unnecessary tightness around the belly.
- It is better to avoid hot tubs during pregnancy. They can increase body temperature, which increases the risk of miscarriages and spinal cord and brain abnormalities.
- Remember to swim in pools that are safe and do not have harsh chemicals. It is also good to check the chlorine and pH level of the swimming pool before going into it.
- Keep drinking plenty of water and have occasional healthy snacks like fruits while swimming.
In Conclusion
Swimming is a great exercise for pregnant women. It helps to maintain a healthy weight, relieves aches, and reduces stress. Pregnant women can swim throughout the pregnancy after consulting with their obstetrician and asking their expert advice.
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