Swimming is widely considered one of the safest and most beneficial forms of exercise during pregnancy. The buoyancy of water supports your growing belly, reduces strain on joints, and provides gentle resistance for maintaining fitness. Whether you're a regular swimmer or considering taking up aquatic exercise for the first time, understanding the benefits, precautions, and practical considerations helps you make the most of this excellent pregnancy workout option.
Many healthcare providers specifically recommend swimming to pregnant women because it addresses multiple pregnancy-related challenges simultaneously. This guide covers everything from the physical benefits to choosing appropriate maternity swimwear, helping you feel confident and comfortable in the water throughout your pregnancy.
Always consult your healthcare provider before beginning or continuing any exercise program during pregnancy. Every pregnancy is different, and your doctor or midwife can provide personalised advice based on your individual circumstances.
Benefits of Swimming During Pregnancy
The unique properties of water make swimming particularly well-suited to the pregnant body. Understanding these benefits can help motivate you to maintain an aquatic exercise routine throughout your pregnancy.
Weight Support and Joint Relief
As pregnancy progresses, the additional weight places increasing strain on your joints, particularly the knees, hips, and lower back. Water provides natural buoyancy that supports up to 90% of your body weight when submerged to chest level. This dramatically reduces stress on weight-bearing joints while still allowing effective exercise.
Many pregnant women report that swimming is the only time they feel relief from back pain and joint discomfort, especially in the third trimester. The water essentially gives you a break from the constant pull of gravity on your changing body.
Reduced Swelling
Oedema, or swelling in the extremities, affects many pregnant women, particularly in later pregnancy. The hydrostatic pressure of water helps push fluid from swollen tissues back into your veins, temporarily reducing puffiness in your ankles, feet, and hands. Regular swimming can help manage this common pregnancy complaint.
Temperature Regulation
Pregnancy increases your body temperature, and overheating during exercise poses risks to both you and your baby. Swimming in appropriately cool water (typically 27-30°C for exercise pools) helps regulate body temperature naturally, making it safer than many land-based exercises during hot Australian summers.
Swimming during pregnancy can also improve sleep quality, reduce stress and anxiety, maintain cardiovascular fitness, support healthy weight gain, and help maintain muscle tone for birth and recovery. The rhythmic breathing required for swimming can even serve as practice for labour breathing techniques.
Safety Considerations
While swimming is generally very safe during pregnancy, some precautions help ensure you and your baby stay protected.
Water Temperature
Avoid hot spas, saunas, and very warm pools, particularly during the first trimester when high body temperatures pose the greatest risk to fetal development. Stick to pools with temperatures below 32°C, and exit the water if you feel overheated.
Intensity Level
Pregnancy isn't the time to set personal bests or push through exhaustion. Aim for moderate intensity where you can maintain a conversation while swimming. If you feel breathless, slow down. Listen to your body and stop if you experience any warning signs such as dizziness, contractions, bleeding, or reduced fetal movement.
Pool Safety
Be cautious around wet pool decks where slipping is a risk. Avoid diving, jumping into water, or any activities that could result in abdominal impact. In the ocean, be aware that your centre of gravity has shifted, potentially affecting your balance in waves.
Choosing Maternity Swimwear
Comfortable, supportive maternity swimwear makes a significant difference in your swimming experience during pregnancy. Several features distinguish good maternity swimwear from simply sizing up in regular styles.
Key Features to Look For
- Ruched side panels: Gathering at the sides allows the fabric to expand with your belly while maintaining a flattering fit
- Adjustable straps: Your bust size changes throughout pregnancy; adjustable straps accommodate this
- Under-bust support: Increased bust size means you'll need more support than usual
- Generous torso length: Your torso gets longer as your belly grows; look for extra length or specific maternity sizing
- Chlorine-resistant fabric: If you're swimming regularly, durability matters even more
Sizing During Pregnancy
Most maternity swimwear is designed to grow with you throughout pregnancy. When purchasing, measure your current bust and hips and compare to the size chart. Quality maternity swimwear typically accommodates significant growth from your current size. If you're between sizes, consider when you'll wear the swimsuit most; sizing up makes sense if you're buying for third-trimester use.
- Swimming provides excellent low-impact exercise throughout pregnancy
- Water buoyancy relieves joint strain and reduces swelling
- Avoid overheating; keep water temperature below 32°C
- Choose maternity swimwear with ruched panels and adjustable features
- Always consult your healthcare provider about exercise during pregnancy
Swimming Through Each Trimester
First Trimester
If you were swimming before pregnancy, you can typically continue your normal routine with slight modifications. Fatigue and nausea are common during this period, so don't push yourself if you're not feeling up to it. Some women find that gentle swimming actually helps relieve morning sickness.
Second Trimester
Often called the "golden period" of pregnancy, the second trimester frequently brings renewed energy. Many women find this is when they most enjoy swimming. Your belly is growing but not yet unwieldy, and early pregnancy symptoms typically subside. This is an excellent time to establish a regular swimming routine.
Third Trimester
Swimming becomes particularly valuable in the third trimester when land-based exercise feels increasingly difficult. The water provides welcome relief from the weight of your belly. You may need to modify your stroke to accommodate your changing body; breaststroke can become uncomfortable as your belly grows, while backstroke often remains comfortable throughout.
Practical Tips for Pregnant Swimmers
A few practical considerations help make your swimming sessions more comfortable and effective throughout pregnancy.
Stay hydrated before, during, and after swimming. It's easy to forget about hydration when you're surrounded by water, but you're still sweating and losing fluids during exercise. Keep a water bottle at the pool's edge.
Consider swimming during off-peak hours when the pool is less crowded. You'll have more space to move at your own pace without feeling rushed by faster swimmers. Many pools offer dedicated prenatal aqua classes, which provide structured workouts and a supportive community of fellow expecting mothers.
Listen to your changing body throughout your pregnancy. What felt comfortable at twenty weeks may not work at thirty weeks. Be willing to adapt your routine, try different strokes, and prioritise comfort over performance.
Swimming during pregnancy offers a wonderful opportunity to maintain fitness, manage pregnancy symptoms, and take time for yourself during this transformative period. With appropriate precautions and comfortable maternity swimwear, the pool can become your sanctuary throughout your pregnancy journey.