Pregnancy isn't a time to hang up your gym shoes --unless you have specific instruction from your doctor to do so. Still, while exercise is just as important during pregnancy as it is before, the bigger your belly gets, the harder exercise becomes. Swimming isn't only safe during pregnancy, but it's perhaps one of the most beneficial exercises you can perform, according to the American Pregnancy Association.
Getting Your Heart Rate Up
When you're in the water, you experience semi-weightlessness, or buoyancy. This buoyancy takes the stress off sore joints and muscles so you can move with less pain and discomfort. Because you're better able to move, you can get your heart rate up by swimming laps, performing simple kicks, taking a prenatal water aerobics class or just stretching out. Even though swimming feels easy, it gets your heart rate up as just like walking, running, cycling and other exercises do.
Strengthening Your Muscles
While you're getting your heart rate up, you're also toning and building muscle. The water's resistance stretches and strengthens your muscles. Increased muscle tone reduces pain, makes labor easier and helps you maintain a healthy weight during and after pregnancy. Strong muscles also help prevent injuries by supporting joints, which tend to loosen during pregnancy because of to hormonal changes. Working your muscles is as easy as walking through the water, but also happens when you perform more strenuous exercises, such as lap swimming.
Alleviating Common Pregnancy Complaints
Swimming allows you to exercise without being on your feet. That alone can be benefit enough for many pregnant women. Getting off your feet in the pool can also help with edema. A study published by the American Academy of Family Physicians in 2000 found that being in the water and moving around vigorously, such as during a water aerobics class, reduces leg and ankle swelling. The heart-pumping that accompanies a good swim helps improve your mood and your sleep.
Swimming Safely
Although swimming is very safe for pregnant women, you should remember are a few safety tips. Always walk slowly to the pool and wear slip-resistant shoes, if possible, to avoid slipping and falling. Never swim alone or in the deep end if you weren't a strong swimmer before pregnancy. Hydrate by drinking water before and after your swim. Even though you don't necessarily feel hot and sweaty during a swim, you're still exercising and need fluids. Remember to breathe regularly and avoid holding your breath for too long. Always stop if you feel pain or dizziness.
References
- American Congress of Obstetricians and Gynecologists: Exercise During Pregnancy
- BabyCenter: Great Pregnancy Exercise: Swimming
- American Pregnancy Association: Top Recommended Exercises
- BabyCenter: The 13 Rules of Safe Pregnancy Exercise
- "American Family Physician"; Water Aerobics Can Alleviate Leg Edema During Pregnancy; Anne Walling; March 2001
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