While exercise may be the last
thing on the mind of many pregnant women, since they often feel more tired and
achy than normal, there are many reasons to continue or begin a fitness
program. As long as your doctor approves,
moderate exercise can be incorporated into your routine most days of the
week. The health benefits of swimming
make it an excellent choice for those who are seeking to find the best way to
stay active during pregnancy.
Increase Endurance and Muscle Strength
Back pain and sciatica are
common issues faced by women during the second half of their pregnancy. They are caused by a number of factors
including pressure on the spine from weight gain, loosening of ligaments that
support the spine due to hormonal changes, and muscles separation as the uterus
expands. Since swimming strengthens
abdominal and back muscles, it can help to alleviate discomfort. Water provides resistance that makes it more
challenging to move through than air, which forces the muscles to work harder,
but the intensity of a workout can still be controlled by the swimmer. It also
is a form of exercise that has virtually no impact on the spine, unlike
running, tennis, and other activities that are harder on the joints and more
likely to cause injury.
Another health benefit of
swimming is that it can increase cardiovascular endurance while being easy on
the body. It is important for your
health and that of the baby to maintain cardiovascular fitness, but some sports
and other fitness routines may be too difficult or uncomfortable during
pregnancy. Swimming is a great option as
it can be done more frequently, and pain and discomfort are not deterrents.
Maintain
a Healthy Weight
Gaining too much weight during
pregnancy can put pregnant women at risk for a number of conditions heartburn,
varicose veins, back pain, and fatigue as well as gestational diabetes, which
is a dangerous condition. Since swimming
requires effort from the whole body, it is a good way to burn calories. The faster you swim the more calories you burn,
but make sure to pace yourself and exercise at an intensity level that is safe
and comfortable.
Improved
Sleep
Even for women who have never
experienced sleep issues previously, pregnancy can trigger disturbances ranging
from trouble falling asleep to problems getting good quality rest. In addition to factors such as muscle cramps
and back pain, which contribute to overall discomfort, pregnancy hormones can
be responsible. The same hormones that
make you feel tired during the day can keep you awake at night. One of the health benefits of swimming is
that it can help to regulate your sleep.
As an accessible form of exercise, swimming can be continued throughout
most of the pregnancy, ensuring that you can benefit from aerobic activity
during all three trimesters.
Enhanced
Mood
Between physical changes and
new emotions that may be triggered during pregnancy, moods can fluctuate in
pregnant women. While fluctuations are
normal, there are steps that you can take to enhance your mood overall. Swimming is considered a peaceful form of
exercise that can promote feelings of relaxation and help to alleviate stress,
making it a good tool to enhance mood.
Exercise
in Moderation
Talk to your doctor about how
many minutes per session and days per week you should exercise. Generally 30 minutes is recommended most days
of the week, but there are certain circumstances in which your doctor may not
advise you to be this active. These include cervical or vaginal bleeding, being
at risk for preterm labor, having heart or lung disease, and having high blood
pressure. Even if your doctor does
approve moderate exercise, pay attention to your body and stop if you begin to
experience symptoms such as bleeding, headache, dizziness, contractions,
shortness of breath, or decreased fetal movement. Make sure to contact your doctor.
The many health benefits of
swimming make it an excellent choice for pregnant women provided that they have
consulted with their doctor. Swimming
can increase endurance and muscle strength, control weight gain, improve your
sleep, and enhance your mood, making it a great way to feel better throughout
your pregnancy.
