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Swimming is another excellent form of exercise for pregnant women. It is an activity that can be enjoyed throughout the 9 months of pregnancy. It is the perfect exercise for an expecting mother who enjoyed exercise on a regular basis prior to becoming pregnant. Even pregnant women with no exercise experience can benefit from swimming, but they will need to start slow.

What are the benefits of swimming?

There are many benefits associated with swimming. For instance:

-It uses your large muscle groups, primarily the muscles in your arms and legs.
-It is a low impact exercise that provides great cardiovascular benefits.
-There is a low risk of injury.
-It provides the feeling of weightlessness and gives relief from the weight of your pregnancy. -It increases your body's ability to process and use oxygen.
-It improves circulation.
-It builds endurance.
-It strengthens and tones muscles.
-It helps you sleep better.

How should I swim?

First and foremost, you need to do a few stretches to warm up your body before you take the plunge. It’s also a good idea to do some cool down exercises after you have finished swimming. You can refer to chapter 5 for further information on the importance of warming up and cooling down.

One of the best swimming techniques that is particularly beneficial for pregnant women is the breast stroke. This particular swimming stroke shortens the back muscles and lengthens the chest muscles. Studies showed that it is these two areas that can become misaligned due to the changes your body undergoes during pregnancy. You can always join a swimming class for pregnant women.

How long should I swim for?

You should go for a 20 minute swim every other day. If you don’t have the energy at first, try a 10 minute swim, and gradually work your way up from there. Don’t let swimming fool you. It is a demanding exercise that gives your muscles a serious workout. Until you are used to the water, take it easy.

Eventually, you can enjoy up to 30 minutes of swimming or water exercises. Don’t forget to decrease this amount if you begin to feel tired. Listen to your body, and don’t push yourself too hard.

Is there anything I should be aware of?

If you are swimming under water, you shouldn’t hold you breathe for more than a few seconds at a time. Your unborn baby needs as much oxygen as he/she can get.

You should stop swimming or water exercises if you experience any symptoms such as dizziness, blurred vision, fainting, vaginal bleeding, and a list of other symptoms associated with exercise described in chapter 6. If you have any of these symptoms, contact your health care provider immediately!
 
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