Swimming while pregnant very goodforbody fitness and useful for maintaining a healthy pregnancy.Even though so, there are some things pregnant women need to pay attention to before swimming, so that this sport can be done safely.
Swimming is one type of exercise that is both fun and healthy. If done correctly, this sport is quite safe for pregnant women. Swimming allows the body of pregnant women to move freely in the water, and minimizes the risk of pregnant women falling and injuring the fetus.
Various Benefits of Swimming while Pregnant
There are many benefits of swimming during pregnancy that pregnant women can get, namely:
1. Promote blood circulation
Regular swimming can improve blood circulation while strengthening the heart. That way, the nutritional and oxygen needs of pregnant women and the fetus in the womb will always be fulfilled.
2. Maintain weight
It is normal to gain weight during pregnancy. However, do not let pregnant women gain weight excessively, because this can lead to obesity which can increase the risk of complications during pregnancy.
nowTo prevent this, swimming can be one of the sports that pregnant women can choose to keep their weight stable.
3. Relieve back pain
Back pain is one of the most common complaints during pregnancy. This happens because the spine has to support the body which is getting heavier due to the growing growth of the fetus.
To overcome this discomfort, pregnant women can do swimming to increase flexibility and muscle strength, and reduce pressure on the spine.
4. Makes sleep better
Swimming regularly can actually help pregnant women stay fit during pregnancy and make a better night's sleep. In addition, this fun exercise can also help pregnant women relieve stress during pregnancy.
To make it more fun, pregnant women can also invite their partner or sister to swim together and accompany pregnant women.
5. Strengthens muscles and joints
Swimming while pregnant makes pregnant women more active. This can make the muscles and joints in the pregnant woman's body stronger. If routinely done, swimming during pregnancy can make pregnant women not easily tired, overcome aches, to reduce swelling in the feet and hands.
Swimming Guide for Pregnant Women
So that pregnant women feel safe and comfortable while swimming, do the following tips when they want to swim:
1. Make sure to swim in a clean pool
The first thing that pregnant women need to pay attention to before swimming is to make sure the swimming pool is clean. Choose a swimming pool with clear water and no strong smell.
To be more comfortable when swimming, pregnant women are also advised to swim in a swimming pool where the water temperature is around 27-33°C.
In addition, do not force yourself to swim if the chlorine content in the swimming pool causes discomfort to the eyes and skin, and the smell makes pregnant women nauseous.
2. Warm up and cool down
Warming up is important and should not be missed before pregnant women swim or do other sports. Warm up for 5 minutes before swimming to reduce the risk of injury, increase muscle strength and flexibility, and increase blood flow to muscles.
After you finish swimming, don't forget to cool down to prevent muscle aches or pains after exercising and help bring your body back to normal. The trick is to walk or do stretching about 3-5 minutes after rising from the pool.
3. Drink enough water
Lack of body fluids during exercise can put pregnant women at risk of becoming dehydrated. Therefore, make sure pregnant women drink 2 glasses of water before swimming, 1 glass between sports, and 1 glass after swimming.
If the weather is too hot, pregnant women can drink more water or drink whenever they start to feel thirsty.
4. Choose a safe swimming movement
Make sure pregnant women do each swimming movement slowly and carefully. Breaststroke is one of the safest swimming movements for pregnant women. Besides being easy to do, this movement also makes pregnant women not get tired when swimming.
Avoid jumping or doing movements that increase the risk of injury during pregnancy, such as the backstroke and butterfly. In addition, pregnant women must also be careful when entering the pool and climbing from the pool. Hold on to the fence or poolside to prevent the risk of falling or slipping.
The recommended time to swim during pregnancy is 20-30 minutes per session. Pregnant women can swim 1-2 times a week interspersed with other sports, such as yoga or pilates for pregnant women, pregnancy exercises, or leisurely walks around the house.
Although it is quite safe to do, pregnant women need to stop swimming or stop other sports that are being done, if pregnant women feel headache, shortness of breath, fatigue, chest pain, feel uterine contractions, or bleeding from the vagina. If there are complaints while swimming, pregnant women are advised to rest.
Given the condition of every pregnant woman is not the same, pregnant women should first consult with a gynecologist before deciding to swim while pregnant.
For pregnant women who have a history of miscarriage, are at risk of giving birth prematurely, are carrying twins, or have pregnancy complications, the doctor may suggest other exercise options or suggest a safe duration and schedule of exercise for pregnant women.