Is swimming safe during pregnancy? A reader wrote to us with this question recently:
“I’m currently 6 weeks pregnant. I really love swimming but I am really worried that the chlorinated water could hurt my baby. Will it?”
We wanted to help this mommy, so we did a little research of our own.
In general, swimming is an excellent form of exercise. For pregnant moms, this is especially true, there are lots of benefits swimming during pregnancy can give.
Although many moms hope to be able to maintain their regular exercise regimen during their pregnancy, this is often not possible with the extra weight they are carrying.
Being in the water, however, is like magic! While floating in the water, the weightlessness you feel has many benefits for pregnant moms.
Benefits of swimming during pregnancy
1. It strengthens your heart
Doing aerobic exercise while you’re pregnant helps both you and your baby because it strengthens your heart which will not only improve your circulation but also boosts the oxygen levels in your blood.
2. It’s a low-impact form of exercise
The buoyancy of the water helps to support your joints as you are swimming. Additionally, unlike other forms of aerobic exercise like walking or jogging, there is no sustained impact on your joints.
3. Relieves backache
Being pregnant can cause your pelvis to tilt out of alignment as well as make your spine and shoulders round forward. Being in the water, counteracts the strain on your back. Also with your baby floating along as well, she is no longer pressing down on your sciatic nerve.
4. Reduces swelling
Swimming can actually help prevent varicose veins! While you’re in the water, the tensions in your body are relieved which helps reduce swelling.
Your ankle and foot swelling is also reduced because the water pushes the fluids from your tissues back into your veins which then circulates through your kidneys and out through urine.
5. Keep cool
Anyone living in Singapore knows how tough it can be to stay cool on those blistering hot days! This is even worse when your pregnancy sweat glands are working double time. Being in the pool is a great way to keep your temperature down on those hot, hot days.
Moms, don’t worry if you can’t swim! Check with gyms in your neighborhood, as many have water aerobics classes catering to pregnant moms. Even just doing some basic exercises in the shallow end is enough for you to take advantage of these benefits.
6. Sound sleep
Spending time in the pool may give you a better sleep than any other aerobic exercise. Pregnant women often struggle to have a peaceful sleep at night. Swimming during pregnancy can help ease that struggle.
In addition to the benefits of swimming during pregnancy, a study stated in the Healthline article indicates that swimming during pregnancy may help the neurological system of the baby inside the womb.
It says that swimming during pregnancy may protect the unborn baby against neurological issues such as hypoxia-ischemia. However, there is not enough evidence, and the researchers are still looking for more information regarding that research.
Swimming while pregnant: Myth buster!
True or false: Chlorinated water can harm my unborn baby.
False! Your body creates many natural barriers including the cervix and amniotic sac. Furthermore, the mucus plug that forms when you are pregnant helps to further insulate the baby. So, is swimming during pregnancy safe for you and your baby? Definitely, yes!
In addition, as stated in the Healthline article, there is a 2010 study that proves that no negative birth outcomes are associated with cleaning chemicals in pools.
According to the study, there is a decreased risk of preterm delivery for women who experienced swimming during early to mid-pregnancy.
Swimming while pregnant: Safety Tips
To make sure that you and your baby are safe while swimming during pregnancy, here are some safety precautions to bear in mind:
1. Hydration
Especially in our equatorial climate, staying hydrated is super important. As a general rule of thumb, try to drink a glass of water before you get in the pool, every 20 minutes while you’re swimming and another one after you’ve completed your post-swim stretches.
2. Breathing
During pregnancy, it’s important to not overexert yourself. A good way to measure is by your breathing pattern, you should always be at a level where you could comfortably have a conversation with someone who is walking by the pool.
READ MORE:
Keeping fit during pregnancy: Top tips on exercise for pregnant women
3. Do NOT go in the hot tub
Having your body temperature cross 40 Celsius, especially during the first four to six weeks of pregnancy, can lead to complications for your baby including miscarriage or brain and spinal cord damage.
4. Sun protection
Apply sunscreen with a minimum of SPF 30. It is necessary to protect your skin from getting burnt. Reapply it frequently. Additionally, it is best to avoid swimming when the sunlight is strongest, for example, from 10 in the morning until four in the afternoon.
5. Wear the right swimsuit
To swim comfortably and safely it is important to wear proper swimming attire that fits your pregnant body. Don’t try to fit yourself on your pre-pregnancy swimsuits.
A quick reminder moms, the benefits of swimming are:
- Strengthens your heart
- Low impact
- Relieves backache
- Reduces swelling
- Cooling
- Better sleep
And safety tips to keep in mind
- Drink lots of water
- Monitor your breathing
- NO hot tubs
- Protect your skin from the sun
- Wear proper swimming attire
Open water swimming during pregnancy
Is swimming in open water during pregnancy safe? It is safe, but of course, there are some things you need to remember:
- Make sure to swim within your limits. Take in mind your personal safety and the safety of your baby. Be careful with the waves. As your body changes during pregnancy, you may also feel changes in your swimming capacity.
- Pay attention to currents if you are swimming in open water, such as in the lake, river, or ocean.
- Do not go swimming alone. It is always best to have a lifeguard near you or have a friend or family with you.
- Check the water temperature. Thermoregulation is important in swimming during pregnancy. It is essential to check the water temperature to avoid stress on your body.
- Keep yourself hydrated. Make sure to drink plenty of water to avoid dehydration.
- Before swimming in open water during pregnancy, try to check with your local authorities first if there’s any waterborne disease outbreak or anything that may affect the water quality. Remember to only swim in safe waters.
- Prepare warm, dry clothes before swimming. After swimming, make sure to shower first, then change your clothes.
Photo by Leticia Azevedo from Pexels
Swimming during pregnancy is generally healthy for you. According to the WOWSA website, in their educational article about open water swimming during pregnancy, swimming reduces the possibility of pelvic girdle pain. It strengthens the muscles and provides low-impact exercise without the risk of overheating.
In addition, swimming during early pregnancy can help alleviate the stress and mood swings of the expectant mom. However, it is important to consult your obstetrician if you are planning to swim while pregnant.
There are cases where the pregnant woman is not allowed to swim or exercise. If you have ruptured membranes or vaginal bleeding, your doctor may require you not to exercise or swim throughout pregnancy.
Benefits of swimming during in vitro fertilization
Decreases in the level of endurance and muscle strength are some of the worries of expectant moms during in vitro fertilization. Swimming is also the safest form of exercise during this stage. It can be a safe way to maintain a healthy fitness level despite activity restrictions induced by in vitro fertilization.
Swimming during in vitro fertilization gives lots of health benefits to your body without putting pressure and stress on it.
In general, swimming during all three trimesters of pregnancy is recommended by doctors. It offers lots of benefits for both you and your baby. But if you are still worried, you can always talk to your doctor and ask for some advice if you are planning to swim while pregnant.
Republished with permission from theAsianParent Singapore
Additional report by Jobelle Macayan
Here at theAsianparent Philippines, it’s important for us to give information that is correct, significant, and timely. But this doesn’t serve as an alternative for medical advise or medical treatment. theAsianparent Philippines is not responsible to those that would choose to drink medicines based on information from our website. If you have any doubts, we recommend to consult your doctor for clearer information.