Exercise during pregnancy is essential. Not only does it help prevent you from gaining too much weight, it also helps strengthen your muscles and cardiovascular system for the challenges of childbirth and soothes some of the aches and discomforts of pregnancy. Whether you're a longtime fitness fanatic or a nervous new exerciser, swimming is one of the best and safest exercises you can do during pregnancy, according to Baron Atkins, an obstetrician at Arlington Memorial Hospital in Texas.
Benefits
Many pregnant women love swimming, because it feels good. The buoyancy of the water takes pressure off your joints and makes your growing body feel light and weightless. But swimming also gives you a good cardiovascular workout, improving your circulation and your muscle strength and endurance, explains BabyCenter. Because the water supports your joints and there's little risk of falling once you're in the water, swimming is one of the lowest-risk activities you may participate in while you're pregnant. Regular exercise such as swimming may also help with sleep problems and stress experienced during pregnancy.
Safety First
The biggest risk of injury while you're swimming is slipping on your way in and out of the pool, so move slowly and carefully and use handrails to steady yourself if necessary. Because of the potential risk to your abdomen, you should also avoid diving or jumping into the pool; use the stairs or a sturdy ladder instead. Avoid overheated pools, which can raise your body temperature to problematic levels.
Trimester Tips
During the first trimester, an early-morning swim may help combat morning sickness and fatigue. During your second trimester, experiment with your swim stroke to find one that doesn't put uncomfortable pressure on your neck, stomach or back -- the breaststroke is often a good choice, says "Parents" magazine. Swimming is safe right up until the time you go into labor, so you may continue to swim throughout your third trimester. If your water happens to break while you're in the pool, get out immediately and call your healthcare provider.
Misconceptions
Despite word-of-mouth reports to the contrary, there's no evidence that chlorinated pools are dangerous for pregnant women. In fact, a study in Denmark, published in the medical journal "Epidemiology" in March of 2010, found that women who swam in chlorinated pools had a very slightly reduced risk of preterm labor and certain fetal birth defects.
