Is swimming recommended when pregnant? Yes, it is! There are many benefits of swimming during pregnancy. It doesn’t just help you stay fit, but it also helps the baby by improving your blood circulation.

How does swimming help a pregnant woman?

Here are 5 benefits of swimming during pregnancy:

First, pregnancy wears on the body because you’re carrying extra weight. It puts extra strain on joints and muscles, especially the lower back. At the same time, hormones are causing tendons and ligaments to stretch. But swimming is a low-impact exercise that literally takes the weight off your body (1).

Because you’re buoyant in the water, you don’t feel the extra weight and stress on your body. This feels even better in the third trimester because the baby is floating with you and not pressing on your organs or sciatic nerve.

Second, you can burn calories and maintain a healthy weight without worrying about hurting yourself or the baby. This may help you avoid or treat gestational diabetes.

Third, swimming strengthens the heart and lungs. Not only will that keep you healthier and help the baby get plenty of oxygen and nutrients, but it also prepares you for labor.

Fourth, the water pressure improves circulation and keeps blood from pooling in your ankles and feet, thereby relieving swelling.

Fifth, swimming helps the body cool down and may also alleviate nausea.

No wonder the American College of Obstetricians and Gynecologists says swimming is one of the safest ways to exercise during pregnancy (2).

What precautions should a pregnant woman take while swimming during pregnancy?

Here are tips to stay safe while swimming. As you might expect, you’ll need to be a little more cautious when you’re pregnant than you would otherwise.

• Check with your obstetrician before taking up swimming just to be sure there’s no conflict with your personal situation and health needs
• Postpone scuba diving, diving, and waterskiing until after giving birth
• Avoid hot springs and hot tubs so that your core temperature doesn’t go above 102°F as it may cause miscarriage
• Also, put off polar bear plunges and swimming in frigid water
• When you do exercises that build core strength, avoid ones that twist the abdomen
• Remember that you may tire more quickly
• Check local water quality reports to avoid becoming ill from contaminated bodies of water
• Be wary of tides and currents if you swim outdoors
• Choose places where lifeguards are posted or at least swim with an experienced swimmer
• Take it easy and don’t exert beyond where you can’t hold a conversation
• Stop swimming and check with your doctor if you feel pain or have discharge or bleeding
• If the amniotic sac is damaged, you won’t be able to go swimming
• Remember the sunscreen if you’ll be outdoors

Wow, that’s a lot of warnings, isn’t it? In the end, it all comes down to avoiding risks that you shouldn’t need to take anyway.

Can a pregnant woman swim in a chlorine pool?

About a decade ago, experts studied whether it was safe for pregnant women to swim in a chlorinated pool. The good news is that they found no harm was done to the mothers or the babies. (2)

What’s more, pool water tends to be safer than swimming outdoors. It’s a controlled environment where the water quality is monitored and generally a lifeguard is on duty. There’s easy access for getting in and out of the pool and the surface is regular without hidden dangers like wildlife or sharp rocks.

That same decade-old study found that the babies born to mothers who swam in pools were more likely to be born full-term and healthy (2).

Which is better: walking vs. swimming during pregnancy?

Why not do both? Swimming while pregnant during the 1st trimester is just as beneficial as walking. But towards the end of the pregnancy, swimming might be easier as it provides relief for the joints and muscles.

Is it okay to go swimming while pregnant during the 3rd trimester?

It might be harder to go swimming toward the end of your pregnancy. Don’t worry, simply walking around in the pool is beneficial. Take your time and enjoy the cool water and the relief that your body feels as the weight is lifted. It also helps to have a supportive swimsuit.

Can you go swimming in the ocean while pregnant?

Yes, you can go swimming in the ocean while pregnant, but be careful. If you aren’t an experienced open-water swimmer, stay close to shore. Be aware of currents and water quality. Many public beaches will post warnings if the conditions are rough or the water is contaminated.

The downside of swimming in the ocean is that wildlife, uneven terrain, unpredictable weather, and bacteria can make it dangerous.

What if you have pelvic pain after swimming while pregnant?

If you have pelvic pain or cramps after swimming, contact your doctor. If you have discharge or bleeding, get medical attention.

What kind of swimming is good during pregnancy?

Should you do the sidestroke, the butterfly, the backstroke, or something else? In reality, it doesn’t matter as long as you’re comfortable and warm up first.

Take some time to walk around the pool in the shallow water. Stretch and do shoulder shrugs, head rolls, and so on to limber up your body. You might also tread water or hold onto the edge of the pool and kick.

After a few minutes, try doing different strokes. Mix it up between forward, back, and side strokes. Don’t be ashamed to use kickboards or flotation devices if they help you meet your goals.

Remember, pregnancy isn’t the time to worry about maximizing your muscle. Instead of maximum exertion, exercise moderately. You want to have enough breath left to talk as you work out.

Wrap up after 20 to 30 minutes and take the time to cool down with stretches.

If you’re not a swimmer yet, there might be a prenatal swim class at a pool near you.

In any case, you’ll probably need some gear to get started. At the beginning of your pregnancy, you can probably get away with your regular bathing suit. But at some point, you’re going to need something that can accommodate your growing belly.

Summer Mae Maternity Swimsuit

This swimwear brand offers all sorts of styles, patterns, and colors of swimsuits. It was hard to pick just one to review but this one stood out. It’s somewhat adjustable with a tie on the side. Moreover, the breast padding is removable, but handy if you need a little extra support.

The sleek fabric is a nylon/spandex blend with a polyester lining. Thankfully, it’s machine-washable, unlike most swimsuits.

The V-neck makes it nursing-friendly as you can slide the suit to the side. And the ruched tummy fabric makes it flattering throughout the latter months.

But there’s one significant downside. When you have to go to the bathroom, the whole suit has to come down. If that’s annoying for you, you might want to get a tankini or bikini.

Maacie Maternity Athletic Tankini Swimsuit

Do you know what’s nice about swimming in shorts? There’s no need to shave or trim a certain area! That’s just one of the reasons why I’m a fan of this tankini. It has boxer bottoms that pull on just like shorts. They are made from soft, smooth polyamide/spandex fabric that’s machine-washable.

Meanwhile, the cute top is a polyester/spandex blend with ruched sides. It has a drawstring tie at the bottom and adjustable shoulder straps. The removable pads hide the headlights and provide a little lift.

The sizes range from small to 2XL (44-inch bust and 46-inch hips).

But if you want to catch a few more rays, maybe a bikini would be better.

Maternity High Waist Bikini Swimsuit

Which type of bikini bottom do you prefer? Would you rather have one that hits below the bump or a high-waisted one like this? I liked these floral-patterned bottoms because they are stretchy, comfy, and flattering as well as machine-washable.

Then, there’s the shirred top with ruffles. The bandeau style is the perfect complement to the bottoms.

The fabric is nylon and spandex with a polyester lining. It’s machine-washable in cold on the gentle cycle.

The only downside is that the top might not be supportive enough for busty women.

Thinksport SPF 50+ Mineral Sunscreen

You’ve probably heard if you haven’t already experienced how the skin during pregnancy is more sensitive. That includes sunburn. Although getting a sunburn won’t harm your baby, it sure doesn’t feel nice. It can also cause damage down the road by giving you wrinkles or skin cancer. Your best bet is to use a high-quality mineral sunscreen.

To be honest, mineral sunscreen gets a bad rap because it’s harder to spread and it leaves a white cast. On the bright side, it’s non-toxic and reef-friendly. This particular formula uses non-nano zinc oxide to reflect harmful rays.

It’s also very water-resistant as you won’t need to reapply until after you’ve spent 80 minutes in the water.

Lastly, it won’t run in your eyes or make them sting, it’s not oily, and it’s fragrance-free. The high SPF will keep you safe even if you have fair skin.

But wait a minute – how much sunscreen do you need to use?

In order to get adequate protection, you’ll need about a shot glass full amount for your entire body. That ends up being at least a couple of teaspoons per limb. Yes, I know it gets expensive, but safe and effective protection like this is worth it.

Pamuklu Cloud Oversized Towel

The bigger your belly gets, the harder it will be to wrap up your body in a beach towel. And walking around in or laying on a cold, soggy towel is downright unpleasant. I found something that works way better.

These Turkish beach towels are made with organic cotton that’s OEKO-TEX-certified. That means it’s been tested to be free of harmful substances. It’s super soft and lightweight, too.

The towel measures 37 x 71-inches so it’s significantly larger than the typical beach towel. You can get it in a selection of various colors so that everyone in the family knows which towel is theirs.

Furthermore, if you lay the towel on the sand, the sand won’t stick to it. The way it’s woven ensures that the sand drops right off. Now you’re going to need an excuse to go to the beach and try it.

Speedo Unisex-Adult Swim Training Ergo Ear Plugs

It’s unpleasant to get water in your ears, but if you plan to swim a lot, it’s going to happen. Unless, of course, you have earplugs to keep the water out.

Speedo knows what swimmers need. These earplugs are designed for a comfortable yet watertight fit. They come with a storage case, too.

Body Glove Water Shoes for Women

If you’re a casual swimmer, you might not even think about using water shoes. But if you take up water aerobics, you’ll need them. The same is true if you’ll spend time swimming in the ocean, lakes, or rivers.

The shoes help you have a better grip on the pool bottom and also protect you against uneven terrain in waterways outdoors.

These cute Mary Jane-like shoes are made of neoprene with grippy rubber bottoms. They have an adjustable Velcro strap for the perfect fit.

Conclusion

I hope I answered your questions about the benefits of going swimming while you’re pregnant. The exercise will do you and your baby good as it can relieve stress and pain and improve circulation.

Talk to your doctor if you’d like to make swimming a regular part of your pregnancy exercise program. Pay attention to your body’s signals as well. Let your pool time be a relaxing part of your day.

May you enjoy health and happiness throughout your pregnancy and with your child in the years to come.

Sources:

1. https://news.llu.edu/health-wellness/helpful-guide-swimming-during-pregnancy A helpful guide to swimming during pregnancy by Sheann Brandon – June 15, 2020

2. https://www.healthline.com/health/pregnancy/pregnancy-swimming What You Should Know About Swimming During Pregnancy, Medically reviewed by Valinda Riggins Nwadike, MD, MPH — By Catherine Crider on April 23, 2020