Swimming during early and late pregnancy

Physical exercise during pregnancy is not only not prohibited, but is even mandatory. Lack of physical activity slows down metabolic processes and weakens a woman’s muscles. This leads to worsening toxicosis, the threat of miscarriage, and complicates the birth process. Swimming for pregnant women is the best option for moderate physical activity, which is recommended by doctors.

Advantages and disadvantages

If a woman’s health is good, then doctors are willing to allow her to swim in the sea during pregnancy or regularly do aqua aerobics at a sports center.

The positive aspects of water activities are as follows:

• relief from spinal fatigue syndrome due to the absence of a feeling of heaviness in the water;
• strengthening the muscles of the back, abdomen, chest, pelvis, increasing their endurance - helps to facilitate the process of childbirth;
• relieving hypertonicity of the abdominal and pelvic muscles, which causes the risk of miscarriage;
• improvement of the condition of the problematic lumbar region - water relieves tension from constant exertion, pain goes away, muscles become stronger;
• beneficial effect on blood vessels - varicose veins and swelling are reduced;
• blood circulation and metabolic processes improve;
• Lung volume increases, control over the breathing process is trained, which is also important during childbirth;
• immunity increases, protection against infections - diseases during the period of bearing a child can be dangerous, as well as drug therapy, therefore hardening and the strengthening effect of swimming are very important;
• fight against excess weight - the period of hormonal changes usually makes it difficult to maintain a safe weight limit, but regular physical activity will help you avoid gaining extra pounds;
• correct position of the fetus - swimming is recommended by doctors if there are problems with the child’s posture. Under water, the mother's body becomes weightless, obstacles to movement are eliminated, so with the help of special exercises the fetus can turn over.

The relaxing effect of water has an intense positive effect. Pregnancy is often accompanied by high mental stress, nervous tension, and hormonal imbalances. The beneficial, calming effect of the aquatic environment will help improve the condition of the nervous system.

Events that diversify the established routine of life are also recommended - a trip to the sea, a day off at the water park or swimming with dolphins will help a woman “switch”, relieve accumulated stress, and gain fresh emotions and strength.

Sometimes swimming can have a negative impact and even harm the body of the mother or fetus. Possible disadvantages of swimming training to consider:

• high physical activity or too active movements can cause a risk of miscarriage;
• hypothermia and being in a public place often leads to a cold or infection with a virus, especially with a general weakening of the immune system;
• The pool contains chlorinated water, the inhalation of vapors of which can cause an allergic reaction.

To take into account all the risks, the decision about physical activity during pregnancy must be agreed with a therapist. Therefore, before signing up for aqua aerobics, a trip to the sea or a weekend at the local lake, you must make an appointment with a doctor monitoring your pregnancy.

The benefits of swimming for pregnant women

The positive effect of water on the body is very great and multifaceted. First of all, the load on the spine and other supporting parts of the body is reduced. The water pushes and simultaneously massages the entire body, optimizing blood flow, especially in problem areas. Metabolism is activated. The future baby receives more oxygen and nutrients.

Under the influence of water pressure, the depth of breathing and the work of the heart muscles increase. This also has a positive effect on the body of the expectant mother and child. Let's not forget that the energy spent in the pool brings psychological relaxation, good mood and healthy, sound sleep.

When should pregnant women not swim?

The period of bearing a child is a very difficult time for the body, so the type of physical activity must be chosen carefully and on the advice of a doctor. Swimming during pregnancy has obvious benefits, but if there are complications, it can cause serious negative consequences. It is necessary to avoid water activities in the following cases:

• the presence of severe toxicosis - leads to an imbalance of potassium balance, increasing the risk of seizures under water;
• fetal development disorders - usually physical activity is prohibited and constant medical supervision is required;
• threat of miscarriage - when swimming, the tone of the uterus changes, which can provoke a miscarriage;
• multiple pregnancies - usually a higher risk of complications;
• presence of vaginal discharge if there have been cases of uterine bleeding;
• diseases of the genitourinary system - cystitis or kidney diseases can worsen with hypothermia;
• chronic diseases in the acute stage;
• general weakening of the body.

A contraindication is also feeling unwell during or after class. If you experience severe fatigue, nausea, dizziness, as well as abdominal pain, discharge or bleeding, you should consult a doctor as soon as possible.

Some doctors prohibit pregnant women from swimming in a river or lake, as well as other open bodies of water, due to the high risk of infection. Chlorinated water is safe, but it is important to avoid ingesting it and to ensure that there is no allergic reaction.

When is swimming contraindicated?

Water procedures in open reservoirs and in the pool are contraindicated in the following cases:

1. Threat of miscarriage at any time. If you have uterine tone or other problems associated with bearing a baby, you need to stay in bed.
2. Colds, elevated body temperature. Swimming in water that is colder than air temperature can make the situation worse.
3. Problems with the kidneys and other organs of the genitourinary system. In this case, pregnant women should not bathe or swim to prevent hypothermia.
4. After the plug comes out. It protects the baby from bacteria that are in the external environment.

Swimming during pregnancy should also be done with caution after 28 weeks. As women gain weight, their center of gravity shifts, making it more difficult for them to maintain balance. You need to relax on safe beaches and not on your own, but with your family or friends.

How long can you swim?

Doctors willingly allow swimming both in the first month and in the later stages of fetal development, provided that the mother is healthy and in general well-being.

It is also recommended to start training in advance, even at the stage of pregnancy planning - the sooner your muscles and immunity are strengthened, the fewer problems will arise when carrying a child.

But when deciding to start training, you should take into account the characteristics of different periods. In the first trimester

the fertilized egg attaches to the walls of the uterus, so active sports swimming and high loads are not recommended. Exercises in the early stages can also be complicated by poor health and frequent toxicosis.

Second trimester

- the most favorable time for swimming training. Morning sickness usually subsides completely, the weight of the fetus is still small, and movements are not difficult. During this period, doctors recommend regular training and water aerobics classes in special groups for pregnant women.

In the third trimester

it is usually already difficult for a woman to move freely, and physical activity must be limited so as not to provoke premature birth. During this period, it is better to give up sports activities and swim at a relaxed, calm pace for 20-30 minutes. It is important to pay special attention to breathing training.

Swimming at 9 months is not always permitted. These days, the protective mucus plug that covers the cervical cavity often comes off. This can happen two to three weeks before birth, and the risk of infection while in the water becomes very high. During this period, a woman is allowed to wash only in the shower, and she has to forget about taking a bath, swimming in open water or swimming in a pool.

Recommended swimming styles

During the period of bearing a child, it is better for women not to overload the muscles; they should also avoid too active, sudden movements. Beginners can learn to swim at shallow depths using a cork board or an inflatable ring, as well as engage in special water aerobics for pregnant women.

Those who know how to swim are recommended to give preference to calm training - freestyle swimming, breaststroke swimming, as well as aqua aerobics. Before training, be sure to do a short warm-up underwater using simple movements. It is best to choose special groups for pregnant women, where classes are supervised by a trainer. This way you can learn useful strengthening exercises that will make childbirth easier, as well as train proper breathing.

Safety regulations

To avoid negative consequences when swimming in a sports center or outdoors, it is important to consider some points:

• enter the water slowly - you should avoid sudden temperature changes when immersing yourself in a cold body of water after lying in the sun; it is better if the process takes a few minutes so that the vessels have time to adapt;
• avoid hypothermia - you cannot swim if the water has warmed up to less than 22 degrees;
• do not swim in bodies of water with stagnant water - such conditions provoke the growth of bacteria, so it is easy to catch an infection;
• eliminate the risk of falling - on a rocky beach you must wear flip-flops with thick rubber soles; in the fitness center you must enter the water holding the handrails and also be careful not to slip on the wet floor;

In nature, you should not swim in unfamiliar places where there may be underwater currents or whirlpools; it is also not recommended for a pregnant woman to go into the water alone. It is better to avoid swimming at a sports center if there are a lot of people on the paths who could inadvertently push or touch your stomach. The best solution is to study separately in special groups when the entire pool is free.

Swimming pool and open water

For residents of large cities and those who live in the central and northern regions of Russia, it is easier to get to the pool than to the sea or a large and clean lake. The pools also have special classes for pregnant women, which take into account the condition of the expectant mother’s body. Such exercises in water are aimed at strengthening the muscles of the whole body; they also contribute to the correct position of the child. Visiting the pool during pregnancy helps:

• faster recovery after childbirth;
• easy delivery;
• good health in the third trimester;
• toned muscles of the legs, arms and back.

Important: before signing up for the pool, check with the administrator how the water is purified. Pregnant women may be allergic to bleach. It is best to visit a pool in which the water is treated using one of the modern methods, for example, ozonation.

Among open bodies of water, the safest for pregnant women is the sea. There the water does not stagnate, as it is in constant movement. Wait until the water warms up to a comfortable temperature and enjoy an active pastime.

If you have the opportunity to go to the sea with your whole family during pregnancy, you should take advantage of it. Choose hotels and guest houses that are located within walking distance from the beach (10-15 minutes), and if you drive your own car, there will be even more options for relaxation. Sea air has a healing effect and prevents many respiratory diseases. During the day (from 11 a.m. to 4 p.m.) it is not recommended to be in the open sun. This time can be left for relaxing in your room or visiting museums and other local attractions.

Pregnant women can also swim in other bodies of water:

• rivers;
• lakes;
• ponds.

For relaxation, choose equipped beaches with canopies. Pregnant women are not recommended to be in direct sunlight, so if there is nowhere to hide from the sun on the beach, take a beach umbrella with you. You can only swim in clean and clear water.

If it is very hot outside, you can only swim in salty bodies of water. In fresh water at high air temperatures, microorganisms spread very quickly, which can harm the health of the expectant mother and her baby.

Knowing that pregnant women can swim, you can plan your leisure time for the coming weekend or vacation. Wait for a sunny and warm day to spend time beneficial for your figure and mood.