Swimming in pregnancy: benefits and practical advice
Among all the recommended sports activities, swimming is certainly one of the best to practice during pregnancy . Water, in fact, lightens the weight of the belly , helping to prevent and relieve back pain and joint pain.
Furthermore, with its cooling effect, it helps to avoid body overheating and the consequent negative effects on the child, making this sport particularly suitable in the summer .
Added to this is the toning effect on the muscles involved in posture and childbirth (such as the back, pelvis and pelvic floor), and the draining action , which makes it possible to combat water retention and reduce swelling in the legs and ankles , helping to prevent the appearance of varicose veins .
Finally, being an aerobic activity, swimming allows you to strengthen the heart and optimize the respiratory system: as a result, the expectant mother will benefit from better blood circulation and greater tissue oxygenation.
Swimming in pregnancy: some practical advice
Frequency
As always, when you decide to practice a sport while pregnant, it is essential to consult your gynecologist first , especially in the case of the first trimester . In general, for those who are trained and in good health, the advice is to swim for about 30 minutes , two or three times a week , taking care to interrupt the exercise in case of fatigue, shortness of breath, dizziness, palpitations or uterine contractions.
Style
Usually, breaststroke swimming is recommended during pregnancy , because it is less tiring and helps to tone the back muscles, provided you do not suffer from symphysis pubic disorders. Also indicated are:
- freestyle , avoiding excessive twisting of the trunk;
- the back , not recommended only in the third trimester .
Hydration
Before and after exercise, the recommendation is to drink one or two glasses of water , to counteract the loss of fluids caused by motor activity.
Clothing
The ideal bathing suit should be comfortable , not constrict the belly and support the breasts well .
Hygiene
After swimming in the pool, it is advisable to take a lukewarm shower with a delicate and preferably oil-based cleanser to eliminate chlorine and rehydrate the skin. Also pay attention to the slippers , which must always be worn (except in the tub) to avoid the appearance of mycosis or warts, and to the towel , which must never be lent or exchanged.
Sun protection
At the sea, lake or in outdoor swimming pools, it is important to always apply adequate sunscreen , possibly water resistant. The application should also be repeated after bathing or after intense sweating, and in any case every two hours .
Safety
It’s easy to slip on wet surfaces ! For this reason it is important to pay attention when walking, especially in late pregnancy , when the belly is bulky and the ligaments are more relaxed.
Also, avoid venturing into isolated areas alone . If there is no lifeguard, the advice is to be accompanied by a partner or a friend who can intervene if necessary.
Kathryn Barlow is an OB/GYN doctor, which is the medical specialty that deals with the care of women's reproductive health, including pregnancy and childbirth.
Obstetricians provide care to women during pregnancy, labor, and delivery, while gynecologists focus on the health of the female reproductive system, including the ovaries, uterus, vagina, and breasts. OB/GYN doctors are trained to provide medical and surgical care for a wide range of conditions related to women's reproductive health.