Why Swimming Is the Exercise For Pregnant Women?
Swimming is one of the best exercise for pregnant women. It helps them to stay fit and healthy during their pregnancies. During pregnancy, many things are happening inside your body which may affect its function adversely. These include:
The hormones are increasing in your body; they cause changes in various organs such as heart, liver, kidneys and brain.
Your blood pressure is going up due to the increase in fluid retention.
You have increased risk of developing high cholesterol, diabetes mellitus (high blood sugar), and other health problems like osteoporosis.
Your baby’s heartbeat is growing stronger due to the growth hormone released from your pituitary gland. Your baby needs these hormones to grow properly. You need them too because they help your body develop and mature.
There is a chance of miscarriage if you don’t take care of yourself. If you get sick or injured, then you will not be able to carry out your duties effectively.
If your water temperature gets too low, then you might lose consciousness due to hypothermia.
Some of these conditions are caused by the stress and strain placed on your body during pregnancy. They can result in complications during labor and delivery and even death at any time.
Swimming helps to alleviate the strain and stress placed on your body during pregnancy. If you engage in regular swimming, it helps you to stay fit and healthy by keeping your body temperature normal.
How is Swimming Good for Pregnant Women?
Here are some of the exercises that swimming can help you with during your pregnancy:
1. It promotes blood circulation in your body.
This is important because of the increased blood flow in various organs in your body. It keeps you from experiencing light headedness and fainting.
2. It keeps your body temperature normal.
When your body temperature becomes low, it can result in dehydration, fatigue, and unconsciousness. These conditions may affect the baby inside your womb.
3. It helps in gaining muscular strength.
This strength is helpful during labor and delivery as well as for carrying out household duties later on.
4. It promotes flexibility in various joints and muscles.
Swimming keeps your joints and muscles flexible. This makes it easier for you to bend and move about during labor and delivery.
5. It helps you to avoid getting bored.
If you are suffering from anxiety, depression, or boredom, then swimming is a great way to keep yourself occupied.
6. It tones your abdominal muscles.
These muscles get stretched during pregnancy and return to their original form after delivery. This will give you more confidence and help you swim better.
3. Go swimming only when your body feels comfortable. If you start feeling pain in any of your joints, stop swimming immediately. Swimming should be a relaxing activity for you, not a painful one.
4. Avoid swimming in cold water.
This may cause your body temperature to drop, resulting in hypothermia and other related conditions.
5. Drink plenty of fluids after swimming.
This will help in flushing out the impurities that have gathered in your body.
6. Don’t over exert yourself while swimming.
Listen to your body and rest when required.
What Else Should You Keep in Mind?
There are many other things that you need to keep in mind while you are pregnant. We will discuss these in the next chapter.
Apart from swimming, there are many other exercises that you can engage in. You can enroll yourself in a yoga or Pilates class to strengthen your body and mind. Swimming is also a great cardiovascular exercise as it helps to improve blood flow throughout your body. This, in turn, strengthens your immune system, which will be needed to fight off any potential viruses or illnesses during your pregnancy.
If you are not comfortable with swimming in a pool, you can always go for a leisurely swim in a lake or river. Just make sure that the water is clean and there are no potential dangers lurking in the depths!
Why is it so important to exercise while I am pregnant?”
You may be wondering why it is so important to exercise when you are pregnant. There are many reasons for this and we will discuss some of them here:
1. It keeps your body in shape: Pregnancy can sometimes make you feel like a beached whale.
However, with regular exercise, you can keep your body in good shape even while you are expecting. This will make the process of delivery much easier and quicker.
2. Helps you to cope with labor pain: The pain during labor is sometimes unbearable, but with exercise, you can increase your threshold for pain.
This will help you to cope with the pain during child birth.
3. Better blood flow: Exercise helps in improving the blood flow to your placenta and in turn, to your baby.
This ensures that your baby receives enough oxygen and nutrients from you.
4. Regulates your baby’s growth: If you do regular exercise during your pregnancy, your baby will experience less stress.
This means that your baby’s pancreas and liver will produce the hormones required for digestion. Less stress also means that your baby’s organs will develop at a normal rate, which is essential for a healthy child.
Is Swimming Safe During Labour?
While many doctors will tell you not to exercise during your last trimester, it is generally considered safe during the first and second trimesters. Always consult your doctor first before engaging in any strenuous physical activity while you are pregnant, especially if this is your first child. During your third trimester, try to take it easier and don’t over exert yourself.
You can swim as long as the pool is clean and there are no sharp or uneven surfaces underwater that could potentially harm you or your baby. Always try to swim where the depth doesn’t go deeper than your waistline, just in case you slip and fall down. Before getting into the pool, walk around and make sure that the floor of the pool is smooth and even.
Always swim with a buddy. If you’re going to be swimming by yourself, make sure that there are lifeguards on duty in case something happens to you. Make sure the pool has an emergency phone near the lifeguard station. If you slip and fall, you’ll need someone to call an ambulance for you.
You should never swim alone as this can be dangerous.
Did You Know?
There are many benefits of swimming during pregnancy. If the water is a comfortable temperature, you can actually relieve some of your swollen feet and legs by soaking in the pool for a while. Swimming is also a great way to strengthen your muscles before going into labour. If you’ve been swimming regularly throughout your pregnancy, it will actually help you to push the baby out faster. The resistance that the water provides as you swim will be mimicked during the actual birth. This will help your body to be stronger and give you the energy that you need to push.
If you’re a first-time mom, this can really speed up the delivery process. There are many benefits of swimming during pregnancy if you do it in a safe manner and under the supervision of a doctor. Always use some common sense and remember to enjoy your last few months of freedom!
How to Take Care of Your Personal Hygiene During Pregnancy:
You should always be concerned with your personal hygiene, now more than ever. Unfortunately, the rise in progesterone levels that occurs during pregnancy can actually cause an increase in body odor. This is something you’ll just have to deal with and there are a few things you can do to help this problem.
1. Always keep a change of clothes with you: Even if you have no plans to leave the house, something may come up that prevents you from getting home in time for you to change.
Having a change of clothes in your car or in a bag that you keep by the front door can help you avoid being in an uncomfortable situation.
2. Shower daily: Regardless of how sweaty or smelly you get, make sure you take a shower every day.
Sources & references used in this article:
Cardiovascular responses of pregnant women during aerobic exercise in water: a longitudinal study by RG McMurray, VL Katz, MJ Berry… – International journal of …, 1988 – thieme-connect.com
Is swimming during pregnancy a safe exercise? by M Juhl, M Kogevinas, PK Andersen, AMN Andersen… – Epidemiology, 2010 – JSTOR
Validation of self‐reported recreational exercise in pregnant women in the Norwegian Mother and Child Cohort Study by AL Brantsæter, KM Owe, M Haugen… – … journal of medicine …, 2010 – Wiley Online Library