Just keep swimming

The sensation of cool water on your skin is always delightful, but when you're pregnant, it can feel even more wonderful.

Swimming is also beneficial for your health. Sister Doriska Posthumus, a certified lactation consultant, midwife, and registered nurse at Mediclinic Milnerton, highlights how important it is to maintain an exercise routine during pregnancy: “Not only will it bolster your strength, which is important for your labour, but it also helps to stave off anxiety and stress,” she says.

Getting in the water is a great choice for several reasons. One important reason is that swimming is not a weight-bearing exercise, so it won’t put any strain on your sore joints. In fact, it might even help ease discomfort like round ligament pain, which is the sharp pain in your abdomen caused by stretching ligaments in your uterus.

You’ll probably love the feeling of weightlessness as the water supports your body, and you might not even realise you’re getting a great workout because you won’t feel as tired as you would with other exercises. While there’s always a risk of injury when exercising, swimming has a very minimal risk. It also has other benefits compared to other exercises: your body is less likely to overheat, which can cause dehydration or even lead to birth defects if it happens early in pregnancy.

Apart from these benefits, swimming improves circulation, which helps prevent swelling in your feet and legs. Good circulation of oxygen-rich blood is great for your baby's development, as it ensures they get important nutrients and oxygen. It also helps manage blood pressure. This is important because high blood pressure can reduce blood flow to the placenta (possibly affecting the baby’s development), increase the risk of premature labour, and put you at risk of complications like diabetes and heart disease.

Safety first

It’s always a good idea to inform your doctor if you plan to start an exercise routine, and swimming is no exception. To keep you and your baby safe, listen to your body and stop if you feel tired. You should avoid jumping into the pool or swimming breaststroke, as these might cause back pain, and steer clear of twisting movements to prevent pain in the pelvic area.

Also avoid very cold water because it could cause hypothermia or a dangerous drop in body temperature that might harm your baby. Similarly, never use a hot tub as the heat can widen your blood vessels, lowering your blood pressure and possibly causing circulation issues.

Be especially cautious when walking on the slippery tiles around the pool – your changing centre of gravity means you might not be as steady as usual, making it easy to slip.

Lastly, remember to take the same precautions as with any other workout: stay hydrated, make sure to warm up and cool down well, and take rest days between sessions.