The benefits of swimming during Pregnancy
Any type of aerobic exercise during pregnancy helps increase your body's ability to process and utilize oxygen , which is important for you and your baby .
But swimming is great exercise because it uses both large muscle groups (arms and legs) .
And although it's a low-impact activity , swimming provides good cardiovascular benefits and allows expectant women to feel weightless despite the extra pounds added by pregnancy .
Swimming is also safe and has very low impact on the body ; the reason is that the water supports the body’s weight , allowing pregnant women to feel weightless and decreasing the burden on their joints and spine. And since the increasing belly weight usually takes its toll on the back and shoulders, swimming strengthens the back muscles and reduces the pain .
I will guide you and monitor you at the heart rate below of 140bpm during exercise.
Most importantly don ENJOY the experience .
Swimming also improves circulation , increases muscle tone and strength, and builds endurance .
Swimming helps counteract the increased back strain from your expanding belly. Pregnancy forces the spine and shoulders to round forward and the pelvis to tilt out of alignment, but swimming gently strengthens the muscles and offsets this tendency. The water also protects you from overheating and supports your joints and ligaments as you exercise , preventing injury .
Research
" If you swim , you burn calories , feel less fatigued , sleep better , and are better equipped to handle pregnancy's physical and emotional challenges. Swimming also helps you keep your weight within a healthy range, and some women say swimming also makes them feel less bloated . "
Safety tips
If used to swimming before, then it should be perfectly safe to continue, and if you didn’t, it’s a good time to start! .
Swimming is one of the safest forms of exercise.
Research
* If you swam regularly before pregnancy ; If you used to swimming before you should be able to continue without much modification , should be perfectly to continue .
Just be sure you know the signs to stop exercising when you're pregnant . *
If you didn't swim or exercise at all before pregnancy , it should still be okay and fine for you to swim, is good time for you to start .
Not to forget as well that swimming is a fitness sport , so it plays a big role in keeping your body weight within a healthy range ; it also helps in relaxing your body and relieving stress for a better sleep at sweet night time .
It is always important to discuss your exercise plans with your doctor or your healthcare professional , so you might want to share with them your new workout routines and make sure you’re not putting yourself or your baby at risk .
Swimming Guidelines For Mums-To-Be
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Swimming while pregnant is safe when you follow our guidance .
Just check with your midwife about anything you’re unsure about .
Research has guiden and I will going to do gather- together more information for mums-to-be here .
Myths and fictions about pregnancy and swimming can put mums-to-be off going to the pool . Don't let this happen to you .
With a little common sense there is no reason you shouldn’t continue to enjoy swimming right into your pregnancy . And to help we’ve put this guide together using all the ASA's experience and knowledge.
* Early in pregnancy , all strokes are suitable. *
In late pregnancy , breaststroke may be beneficial as it promotes good posture and strengthening of the back and chest muscles .
* Backstroke is probably not such a good idea in late pregnancy as the baby may cause pressure on the main blood vessels in the abdomen . *
You can still enjoy a really good aerobic workout , although because of the lack of research in this area , flat-out effort is best avoided during pregnancy - pulse rate is normally higher in pregnancy and heart rate can be monitored in the usual way to avoid excessive demands .
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Swimming And Pregnancy: Recommendation
Info#America pregnancy .org
" Before you begin exercising, remember that it is important to talk to your health care provider .
If you are already exercising . you will probably be able to keep up with your routine and adapt it as you grow . "
" Keep your heart rate under 140 beats per minute and avoid overheating , especially in your first trimester . Exercise and pregnancy usually work well together . "
" Swimming - Many health care providers and fitness professionals say swimming is the safest exercise for pregnant women.
Swimming keeps your body toned without adding weight and stress to your joints. When swimming you are raising your heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating . "
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Remember to eat well as the calorie requirement for the same level of exercise increases in pregnancy. Provided your blood tests are satisfactory and you eat a well-balanced diet , there should be no need for additional supplementation .
*** Remark ***
Swimming is not recommended for women with a history of three or more miscarriages, ruptured membranes, early labour, a weak cervix , multiple pregnancies or significant heart or lung disease.
Expectant mothers may find tumble turns lead more easily to acid reflux into the mouth due to the rise in pregnancy hormones .
This means diving off blocks and belly-flops are best avoided .
