During pregnancy, it is particularly important to stay active. One can continue to do exercises that one is already accustomed to doing. Swimming and water-based exercises are a fun-filled and a great way to stay fit in pregnancy.
Swimming and exercising in water are aerobic and muscle strengthening exercises.
This is also a low impact exercise for the joints and ligaments as the water takes the weight of the body. Therefore, there is no weight on the knees and ankles which is particularly useful for those with obesity and joint problems.
During pregnancy, one can swim in all trimesters. If one is accustomed to swimming, then 40 minutes a day and 4 to 7 times a week is acceptable. If one has just started to learn then one must go slowly and gradually buildup.
Benefits of Swimming in Pregnancy:
It improves:
- Blood circulation
- Breathing
- Muscle tone and joint movements
- Appetite and sleep
- It can be very relaxing
- Help burn calories
Precautions while swimming
- One must keep the body straight while swimming and avoid arching the back.
- It is a good idea to alternate between swimming on your front and floating on your back.
- One should avoid very jerky movements
- One must avoid the breaststroke as it can cause pain at the pubic symphysis.
- Wear goggles
- The temperature of the water should be between 27C to 32˚C
- Before going into the pool, one should be well hydrated, and it is advisable to keep a bottle of water near the pool and keep sipping throughout.
Avoid swimming in case you have:
- High blood pressure
- Placental issues
- Bleeding in pregnancy
- Once the waters have broken.
Before taking to swimming it is good idea to discuss it with your doctor.
Consult Dr. Sangeeta Agrawal
Get your pregnancy consultation with an Experienced doctor in Mumbai, India.
Also Read:
What are the Kegel Exercises During Pregnancy (Pelvic Floor Exercises)?
