Swimming While Pregnant: 6 Benefits and Safety Tips
For most people with a healthy pregnancy, swimming is one of the most comfortable ways to stay active. Here is why, and how to do it safely.
Check with your doctor or midwife first. This article is general information. Some pregnancy complications mean exercise should be limited or avoided, so get personal advice before you start or continue swimming.
What the guidelines say
The American College of Obstetricians and Gynecologists (ACOG) advises that people with a healthy pregnancy and no complications aim for at least 150 minutes of moderate-intensity exercise a week, which could be 30 minutes on five days. Moderate intensity means you can still talk but not sing. Swimming and water exercise are among the activities commonly recommended. A Singapore guideline brochure from SingHealth Duke-NUS lists activities to avoid in pregnancy, including contact sports, activities with a high risk of falling and scuba diving.
6 benefits of swimming while pregnant
1. The water supports your weight
Buoyancy takes pressure off your back, hips, knees and ankles, which many people find a relief as the bump grows.
2. It is low impact
There is no jumping or pounding, and less risk of falling than many land activities, as long as you take care on wet pool decks.
3. It keeps you fit
Swimming is aerobic exercise that helps maintain fitness through pregnancy, at a pace you control.
4. It helps you stay cool
In Singapore's heat, exercising in water can feel more comfortable than on land, though you still need to avoid overheating.
5. It can ease swelling and discomfort
Many pregnant swimmers say the water eases swollen feet and aches and helps them feel lighter, at least for a while.
6. It is relaxing
The steady rhythm of swimming and breathing can be calming at a time of big changes. See swimming and mental health.
Safety tips
- Swim at a moderate pace. Use the talk test: you should be able to talk but not sing.
- Do not dive or jump in. Enter the water gently using the steps.
- Avoid overheating. Avoid hot tubs, saunas and very warm pools. Swim in the early morning or evening at outdoor pools, and drink water.
- Take care on wet floors. Your balance changes in pregnancy. Wear slippers and use handrails.
- Choose comfortable strokes. Many people prefer breaststroke or gentle front crawl. If a stroke causes pain in the back, hips or pelvis, switch to another or use a kickboard. Some find lying on their back uncomfortable later in pregnancy.
- Do not scuba dive during pregnancy.
- Swim where there is a lifeguard, or with someone else.
Stop and seek medical advice if you notice
- vaginal bleeding or fluid leaking;
- dizziness, feeling faint, headache or chest pain;
- painful contractions or abdominal pain;
- calf pain or swelling;
- unusual shortness of breath.
Learning to swim while pregnant
If you cannot swim yet, check with your doctor first. Gentle, supervised lessons in shallow water that focus on comfort, breathing and floating may be possible. Tell the instructor you are pregnant. See our ladies swimming course or private swimming course, and read learning to swim as an adult.
More in health and wellbeing
- Why does swimming make you hungry?7 reasons and how to refuel sensibly
- Why does swimming make you sleepy?15 reasons you feel tired after a swim
- Does swimming improve sleep?What the evidence says for adults and kids
- 5 swim workouts for runnersRecovery, endurance and pool running
Sources
- NCBI Bookshelf, Exercise in pregnancy. Summarises guidance that people without complications aim for at least 150 minutes of moderate exercise a week.
- SingHealth Duke-NUS, IPRAMHO guideline brochure. Lists activities to avoid in pregnancy, including contact sports, activities with a high risk of falling and scuba diving.
- NHS, Exercising in pregnancy. Scuba diving is not considered safe during pregnancy.
Looking for gentle swimming lessons?
Tell us your swimming experience and anything the instructor should know, including pregnancy. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.