Pregnancy

Swimming during Pregnancy

Along with walking and bicycling, swimming is among the most recommended exercises during pregnancy, encompassing good cardiovascular and large muscle group's workout, preventing the risk of injury. If you are beginner, it will be easy because you may start slowly. However, if you were swimming before getting pregnant, you will be able to continue with a few minor modifications in your exercise routine.

Swimming is undoubtedly great for pregnant women for exercising however, you should check with your doctor or midwife before taking this plunge. The safest way to begin swimming is by going slow and gradually stretch before and after, warm up and cool down. Although the risk of injury is low, never try to go beyond your strength.

As a low-impact aerobic exercise, swimming helps increase your body's ability to process and use oxygen, providing excellent cardiovascular benefits, allowing you to feel weightless despite the extra pounds you gain throughout your pregnancy. Swimming improves circulation, increasing muscle tone and strength, while building up endurance.

Expectant women who are overweight may burn calories by swimming, although the ultimate goal of exercise during pregnancy is to keep you healthy, facilitating the labor and delivery, and not losing weight, which is not advisable during this stage of women's life.

Another advantage of swimming is that you will feel less fatigued with it than doing any other exercise. When you swim, you are coping also with the physical and emotional challenges of pregnancy, and you will find that swimming helps to sleep well.

During your first trimester, you will be able to summon enough energy to go swim for at least 20 minutes every other day to get the maximum benefit, particularly if swimming take place in the morning to energize yourself, counteracting morning sickness.

The second trimester will not be an impediment to continue swimming. Water makes it easy to exercise even when your belly is growing every day, and probably you will not have to modify your exercise routine, but through this state, you probably will need a new gear that includes a maternity swimsuit.

It is during the third trimester when most expectant women are less motivated, feeling that they will not be able to achieve their exercising goals, but swimming is easier than walking or bicycling because the water supports the joints and ligaments as a woman exercises, preventing injury, and protecting her from overheating.

Breaststroke swimming is particularly beneficial during this stage of your pregnancy, to tonify your back and chest muscles, the two typical areas that become misaligned with your body's changes.

Finally, never go on pool decks or public showers without wearing flips flops because of the risk of catching a contagious toenail fungus, and always use a snorkel to relieve the pressure on your neck, created when you are swimming and bob up and down for air.