Benefits of swimming for pregnant women, but with conditions

Many women wonder if it is possible to practice swimming during pregnancy, and the answer is yes, according to doctors and experts. Pregnant women can practice swimming as long as they are able to do so, as this sport has many benefits for women during pregnancy. Continue reading Dalili Medical article to learn about the benefits of swimming for pregnant women, the appropriate times to practice it, in addition to the most important tips that should be followed.

Benefits of swimming for pregnant women

Swimming during pregnancy has a number of important health benefits, including:

. **Improving physical fitness** Regular swimming helps strengthen muscles and enhance the physical fitness of pregnant women, which contributes to relieving back pain and general fatigue. It also enhances blood flow, which reduces the risk of preeclampsia.

. **Relieving back pain** Swimming helps relieve back pain that many pregnant women suffer from, as it reduces pressure on the spine and helps control body weight effectively.

-**Enhancing mood** Regular swimming contributes to the secretion of happiness hormones such as endorphins, which leads to improving mood and reducing the levels of stress and anxiety that a pregnant woman may face during pregnancy.

** Facilitating childbirth ** Doctors usually recommend swimming during pregnancy to strengthen the pelvic muscles, which facilitates the natural birth process and reduces the need for medical interventions.

- ** Benefits for the fetus ** Regular swimming helps promote fetal growth and provides it with the necessary oxygen and nutrients, which reduces the risk of some birth defects and contributes to the birth of a healthy and safe child.

** Feeling light ** During pregnancy, especially as the months progress, women face a challenge represented by the increasing weight that they have to carry. For this reason, some pregnant women resort to practicing swimming, as this sport contributes to giving them a feeling of lightness as if they have suddenly lost weight.

. ** Relieving sciatica pain ** Swimming helps pregnant women reduce the pressure resulting from the weight of the fetus on the sciatic nerve, which relieves the pain and discomfort that may result from this pressure, even if for a temporary period.

. **Reducing swelling of the feet**Immersing the extremities in water helps push the fluids retained in the tissues back into the blood vessels, where they then travel to the kidneys to exit the body through the urination process.

. **Reducing pressure on joints and bones**Swimming is one of the sports that naturally contributes to reducing excess weight on the joints, even if it is for a temporary period.

. **Slightly lowering the body temperature of the pregnant woman**This is especially important in hot weather, as pregnancy can lead to increased activity of the sweat glands, making the pregnant woman feel very hot in such conditions.

. **Facilitating the birth process**Swimming helps the pregnant woman improve the flexibility of her muscles and increase her endurance, which can positively reflect on the birth process and make it less difficult.

**- Promoting heart health**Swimming is an excellent exercise for the heart and blood vessels, as it enhances physical endurance. Swimming helps maintain heart activity and improve blood circulation, which contributes to increasing the flow of oxygen and nutrients to the fetus in the pregnant woman.

*- Improving sleep quality**Many pregnant women, especially in the last months, have difficulty sleeping. Therefore, swimming can contribute to improving the quality of sleep, as it reduces stress and anxiety and promotes relaxation.

**- Reducing the feeling of bloating** Pregnant women often feel bloated during pregnancy, and here comes the benefit of swimming in helping them relieve this feeling. Physical activity stimulates blood circulation in the body, which facilitates the digestion process and reduces the feeling of bloating.

- **Avoid sagging skin** Practicing swimming during pregnancy can contribute to reducing the possibility of sagging muscles after childbirth. Swimming strengthens the muscles and increases their cohesion, which helps prevent the appearance of sagging.

Is swimming safe for pregnant women?

In general, swimming is considered a safe sport that can be practiced during pregnancy without worry in many cases. However, this does not mean that it is suitable and safe for all pregnant women. Therefore, the following points should be taken into account when practicing swimming for pregnant women:

. **Consulting the attending physician**It is necessary to consult the attending physician before a woman starts swimming, to ensure that her health condition allows her to practice this sport, especially if she has not practiced swimming before.

** Swimming pool temperature** Pregnant women swim in pools with a temperature not exceeding 32 degrees Celsius, to avoid dangerously high body temperature.

**. Swimming style used** Several ways to swim and move the body in the water. Pregnant women are advised to avoid methods that require sharp movements or that may put additional pressure on the abdominal or back muscles.

**Warning signs to consider when swimming for pregnant women in the ninth month**

If you are in the ninth month of pregnancy or at any other stage, it is necessary to be aware of the following symptoms. If any of them appear, you should seek help and leave the pool immediately:

- Vaginal bleeding.

- Abdominal or lower abdominal pain.

- Uterine contractions.

- Feeling dizzy, lightheaded, and having difficulty breathing.

Dangers of swimming for pregnant women in the ninth month

Although swimming is considered safe for pregnant women, it may become harmful if the chlorine content in the pool water is high. However, the harms that we will mention below are still not confirmed:

- Low birth weight.

Neural tube defects.

Urinary tract defects.

General tips for swimming during pregnancy:

. **Start gradually**: If you were swimming regularly before pregnancy, you can continue after pregnancy for 30 minutes, four times a week. However, if you are new to swimming or have not practiced it asIt is better to start with 15 minutes a day, then gradually increase the duration. 2. **Choose the right swimwear**: When your belly grows and it becomes difficult to wear a one-piece swimsuit, you can choose a two-piece swimsuit, as it provides you with the necessary freedom of movement.

. **Check the cleanliness of the water**: If you are planning to swim in the sea, make sure that the water is not polluted to avoid exposure to any diseases or bacteria. If you prefer swimming in swimming pools, make sure that the chlorine level does not exceed 2 parts per million, as increasing this percentage may pose a risk to the pregnant woman and sometimes to others as well.

- **Avoid using a hot tub** Stay away from hot tubs such as Jacuzzis, as spending more than 10 minutes in a hot tub can raise your body temperature to more than 101 degrees Fahrenheit (38.3 degrees Celsius), which increases the risk of problems during pregnancy.

- **Beware of slipping** Be careful when walking on slippery surfaces, including around the pool and in the changing room. Slipping during pregnancy is a major risk, as it may lead to bone fractures due to excess weight, or even cause miscarriage.

- **Make sure to breathe well while swimming** Avoid holding your breath, as your baby needs oxygen. So, make sure your breathing is regular and continuous while swimming. It is preferable to avoid swimming underwater or diving during pregnancy, as this may lead to a lack of oxygen to the fetus.

-** Don't neglect drinking water** Make sure to keep your body hydrated, and make sure to drink 500 ml of water two hours before exercising. You can also place a water bottle on the edge of the pool to drink from during the swimming session.

-** Eat a snack before swimming** It is recommended to eat a snack about 30 minutes before exercising, such as fruit. You can also eat a snack rich in protein, such as Greek yogurt or a small turkey sandwich afterwards.

**Don't swim alone**It is essential to be accompanied by someone else while swimming, especially for pregnant women, to provide assistance in case they feel dizzy or tired while swimming.

**Avoid strenuous swimming exercises**Although swimming is considered safe for pregnant women in all its forms, it is important to avoid strenuous exercises or any activity that requires great effort, to avoid the risk of miscarriage. Therefore, it is preferable to stay away from strenuous swimming exercises.

**Make sure to use sunscreen**Using sunscreen is essential during pregnancy, especially when going to the beach or swimming in pools, to avoid exposure to annoying sunburn. Therefore, do not forget to apply sunscreen to your face and stomach, and it is preferable not to expose your stomach to direct sunlight. Try to swim for 20 to 30 minutes on most days of the week, if not all. If you were swimming regularly before pregnancy, you can continue to do so without the need to make major changes. Just make sure you know the warning signs that require you to slow down or stop swimming. If you didn’t swim before pregnancy, you can still swim, but it’s important to consult your doctor first. If they give you the okay, you can start gradually, making sure to warm up well and avoid overexerting yourself. When you’re in the water, you may forget the importance of staying hydrated; so it’s recommended to drink a glass of water (about a quarter of a liter) before you start swimming, another glass every 20 minutes of exercise, and a glass after you get out of the pool. In hot or humid conditions, you may need to drink more water.

Are the activities I should do while swimming different in early pregnancy than in the middle or end of pregnancy?

The answer is yes!

So, it’s important to read the tips for each stage of pregnancy, which we’ll review as follows:

**Swimming tips during the first trimester of pregnancy:**

If you’re feeling energetic, it’s best to swim early in the morning; This can help reduce nausea and keep you energized for the rest of the day.

You can use a bodyboard or other type of swimming equipment to add some variety and make the experience more enjoyable.

Second trimester swimming tips:

As your pregnancy progresses and your belly grows, you don’t need to cut back on your swimming routine much; these activities are gentle and safe for pregnant women.

The buoyancy of the water also reduces the effect of gravity on your body, allowing you to lie down and swim on your back without worrying about the poor blood flow that can occur if you were on dry land.

Things to take with you to the pool:

1. Water bottle: It’s important to drink water regularly while swimming, as it is with any other sporting activity, as the body loses fluids. It’s recommended to drink water every 15 to 20 minutes.

2. Earplugs: These aren’t necessary, but many people prefer to use them. They’re often made of silicone and help prevent water from getting into the ears.

Types of swimming:

- **Breaststroke**: In this type, the swimmer's chest is in contact with the surface of the water, with part of his head protruding above the water.

- **Backstroke**: This type is characterized by the swimmer swimming on his back. In competitions, backstroke includes distances such as 100 meters, 200 meters, or 50 meters.

- **Butterfly**: In this type, the swimmer moves his arms forward and then pushes them together backward.

Tips for swimming in the last trimester of pregnancy

Comfort is the main element during the last weeks of pregnancy, so try different swimming positions to determine what is best for you.

You may also prefer to wear a swimsuit specially designed to fit the size of your belly at this stage. You can also use a snorkel to facilitate the breathing process and reduce pressure on your neck while swimming.

If you feel muscle pain, you can walkIn the shallow part of the pool instead of swimming.

If you feel tired, do not hesitate to take breaks as needed.

Be careful when leaving the pool, and wear shoes designed for walking on wet surfaces to avoid the risk of falling.

Misconceptions about swimming during pregnancy

There are many misconceptions about swimming for pregnant women, but not everything that is said is true. In fact, swimming has proven positive benefits for both the pregnant mother and the fetus. Here are some of the most prominent of these misconceptions:

. **Swimming harms the fetus:** This belief is completely untrue, as the fetus benefits from the mother's balanced nutrition and regular exercise. The only problem she may face is the mother's fatigue, especially if she is not accustomed to swimming or physical activity. In this case, it is important to receive guidance from specialists on how to practice swimming safely and gradually to avoid stress.

.** Chlorine may affect the fetus:** This belief is untrue, as pregnant women can safely swim in chlorinated water. The only problem that may occur is skin redness or itching, which can be easily treated by bathing in fresh water and using a suitable moisturizing cream.

.** Swimming causes stress to the pregnant mother**: Many people believe that swimming, being a type of sport, may lead to stress for the pregnant mother, which increases the burden on her body that is already tired from pregnancy. However, modern health guidelines indicate that swimming has many benefits for women in general and for pregnant women in particular, as it enhances the flow of oxygen to the body of the mother and the fetus together.

Many pregnant women suffer from exhaustion and fatigue, but in fact, swimming exercises can contribute to increasing the body's energy and reducing stress and tension. These exercises also help burn excess calories, improve the quality of the pregnant mother's sleep, and enhance her ability to deal with psychological pressures.

In addition, moving in the pool may increase the pregnant woman's feeling of nausea. Many pregnant mothers suffer from morning sickness, and according to the American Pregnancy Association, 50% of pregnant women have gone through this experience. These symptoms usually continue during the first months of pregnancy, and may continue for longer periods, but the presence of this problem does not mean that the pregnant woman should stop exercising

Recent research has shown that swimming exercises can help reduce morning sickness and shorten its duration. Therefore, it is recommended that women

Correct positions for swimming during pregnancy

Pregnant women should adhere to the correct positions while swimming to avoid serious complications. Here are some guidelines:

- From the first month to the third month: Women are allowed to swim in any position in the early morning for half an hour, after consulting the attending physician

From the fourth month to the sixth month: Women can practice this sport while lying on their backs, as they cannot continue for more than half an hour, which contributes to relieving annoying back pain.

From the seventh month to the ninth month: At this stage, the pregnant woman can swim on her chest for no more than a quarter of an hour, due to the constant feeling of back pain.