Pregnancy swimming & aquanatal classes
The benefits of swimming during pregnancy
Water-based exercises such as swimming and aquanatal classes may result in less pregnancy tiredness1, a reduced risk of gestational diabetes2 and less pregnancy weight gain3. For your baby, it could mean a healthier heart rate4 and birth weight5. It may even help your baby's brain to mature sooner. The hydrostatic pressure of the water helps to reduce swelling, improve the circulatory and respiratory system and lower blood pressure6. And because it’s low-impact, there’s no stress on the joints.
However, as a result of the ongoing Coronavirus pandemic, swimming may not be an option for you. There are plenty of other ways to stay active throughout your pregnancy that can be done safely at home, such as pregnancy yoga or strength training exercises.
Swimming during pregnancy
What you'll need
You don’t need much to start swimming during pregnancy, but well-fitting swimwear and a float will keep you comfortable and help you get the most out of Ali’s routine:
- A maternity swimming costume with a built-in supportive bra, and a stretchy panel to accommodate your bump. Or a bikini if you’d prefer.
- A water bottle for the side of the pool to keep you hydrated throughout.
- A pool woggle (noodle) to use both as a support and a resistance aid to help strengthen muscles.
- Ankle or wrist weights if you’d like to increase the intensity of your workout.
Warm up
Before you start swimming or exercising, allow your body to warm up by walking across the pool whilst punching down with your fists into the water.
Continue warming up the body by practising heel raises – coming up on the toes whilst shrugging the shoulders.
Finish your warm-up with some lovely side sweeps, moving the water from one side of the body to the other, without twisting. Do this for approximately five minutes.
Don’t forget to cool down after you’ve finished exercising.
Aquanatal workouts by trimester
Choose your trimester:
Stretching out and cooling down
A thorough stretch after your workout will help to release any remaining tension and reduce soreness. Watch Ali’s full stretching sequence:
How to swim safely in pregnancy
- Always inform your midwife or doctor of your intention to exercise during pregnancy.
- Eat little and often to maintain your energy levels, but no less than 30 minutes before entering the pool.
- Use the steps or a ladder to enter and exit the pool; twisting can stretch the stomach muscles and could lead to diastasis recti (separation of the stomach muscles) or increase the symptoms of pelvic girdle pain (PGP).
- Remember to warm up and cool down effectively, making sure you gently stretch out the muscles used during your session.
- Listen to your body. If it feels uncomfortable, either physically or mentally, take a break.
- Never hold your breath – remember to breathe deeply and continuously.
- Stand at a depth that’s not too deep and not too shallow – let the water just cover your chest.
- If you’re experiencing pelvic girdle pain, keep your feet hip-distance apart, avoid lifting your knees too high and make sure your toes are always pointing forwards.
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