Looking for a safe, gentle, effective way to stay active while pregnant and also help reduce pains and tension? Try swimming! Swimming is wonderful all year round, but even more-so in the summer to beat the heat and enjoy being outside. Swimming is a wonderful way to incorporate exercise in your day without aggravating your loosening joints and tight ligaments (reminder: a good goal for most during pregnancy is 30 minutes of exercise a day). In addition to all the fitness-related benefits swimming provides your body and your baby, it is also a great way to offer relief for your tired muscles and joints and may help with other pregnancy pains or symptoms and provide benefits including:
· Relieving ankle and foot swelling. Submersing your limbs in water helps push fluids from your soft tissue back into your veins (where it goes to your kidneys and then out through your urine). It also can help boost your circulation, which prevents blood from pooling in the lower limbs.
· Easing back pain: The buoyancy of being in the water takes the pressure off your baby bump and lower back, providing much-needed relief.
· Improving blood circulation.
· Can improve cardiovascular health and flexibility as it is a wonderful, low stress form of exercise
· Reducing morning sickness and nausea: Many women report that the cool water provides welcome relief from nausea and vomiting of pregnancy.
· Strengthening core abdominal muscles and may help prevents severe diastasis recti.
· Keeping you cool: It’s challenging to stay cool in the summer, exercising or not, especially due to pregnancy hormones and when sweat glands are on overdrive — but a dip in a cool pool can help, especially when the temperatures soar outside.
· May improve your labor and delivery experience: Swimming maintains muscle tone and increases your endurance — both of which you’ll be thankful for when it comes time for labor
While swimming is generally a very safe activity during pregnancy here are some tips to keep in mind:
· Check for water safety. If not swimming in a pool, research the body of water you wish to swim in to prevent water-borne illness. While for the most, part a public beach/lake/river is perfectly fine, you may want to be more cautious with smaller bodies of water, especially those with history of issues or poor water circulation.
· Swim carefully! Remember, your baby belly can throw off your center of gravity. Be extra cautious when walking on slippery surfaces, including the pool deck, concrete, rocks and in the locker room or clubhouse.
· Step into the pool or carefully slide in. The impact of jumping or diving into water may be too intense for your loose joints and for baby.
· Stay hydrated. You are less likely to feel thirsty while swimming. If you are exercising in the water, you still sweat (and can risk overheating). Be sure to drink about 16 oz of water about two hours before your workout and place a water bottle near by to sip throughout the swim session.
· Fuel up! Regardless of your workouts and activity level, your body needs extra calories to support growing baby and your changing body. Talk with your healthcare provider for specific guidelines and recommendations that suite your needs.
Not sure what to do for water-based fitness? Here are some swimming workouts for pregnant moms
For beginner swimmers:
· If you only swam occasionally before pregnancy, most gyms with pools offer water aerobics classes, many of which are specifically designed for expectant moms.
· Considering swimming laps. Complete as many as you can comfortably perform, eventually working up to 30 minutes of swimming three to four days a week. Remember to maintain a moderate pace that doesn’t leave you breathless. (If your head were above water, you would be able to carry on a conversation comfortably.)
· If the going gets tough, just float...your break will be well-deserved.
· Use a kick board or raft for upper or lower body exercises.
· Don’t forget to stretch afterward!
For intermediate and advanced swimmers:
· If you swam on your own once or twice a week or swam competitively upwards of three times a week before getting pregnant, typically, it’s safe to continue to participate in your regular workouts as your baby bump grows.
· Be sure to check with your provider to make sure your activity is safe for you and baby.
· It is important to avoid breathlessness: it decreases oxygen flow to baby!
It is important to be aware of warning signs that it's time to stop swimming:
· Regardless of your prenatal fitness level, swimming can be hard work — which means it’s normal to experience some aches and pains as you take to the water with your baby belly. Ultimately, you’re the best judge of your limits. So if you experience any sharp pain, shortness of breath, faintness, vaginal bleeding, dizziness, uterine contractions, absence of fetal movements or anything else that just strikes you as not quite right, stop your workout immediately and contact your practitioner.
· Be sure to consult your practitioner before starting any new fitness routine. If you experience any pain or symptoms, follow up with your provider.
So this summer (and really all year long), be sure to take advantage of all the benefits of swimming…for you and for baby! Stay cool this summer!
Note: If you are going to swim in a chlorinated water, using a vitamin C spray afterward and boosting your Vitamin C are great ways to help neutralize the effects of chlorine on your body.