Exercise is not forbidden during pregnancy and is even recommended by doctors, midwives, and experts. All sports that are good for the pregnant woman and do not harm the unborn child in the womb are particularly beneficial for well-being during pregnancy. A very suitable and gentle sport that is repeatedly recommended to many pregnant women is swimming. There is almost no risk of injury with this sport, and due to the buoyancy, the pregnant woman feels a sense of weightlessness that makes her almost forget her weight.
Swimming is particularly gentle and effective at the same time. If you haven't swum for a while, start slowly with water sports again. Perhaps start by swimming for only five or ten minutes and then slowly increase to perhaps 20 minutes. You will quickly notice that swimming does you good – so it is perfectly safe to visit the swimming pool several times a week to seek relaxation there. At a water temperature of 18°-25°C, you will be able to relax wonderfully, your joints will be relieved, and as your belly grows, the swayback that certainly announces itself in one or two pregnant women will be avoided.
Which swimming style is ideal for me?
By floating in the water, you will recognize a lot of advantages: movements are easier, gliding relieves your tired legs, and through full-body movement, you are also doing your body a lot of good. During pregnancy, you can try out all swimming styles that you find comfortable:
With breaststroke easier breathing is usually noticeable. The head remains permanently on the water surface, and the movements gently stretch the abdominal muscles while simultaneously strengthening the chest and cervical spine area.
The crawl stroke on the other hand, requires maintaining a simultaneous breathing and swimming rhythm. Since this swimming style requires a bit more effort, it is essential to ensure while swimming that the pulse does not exceed 140 beats per minute. For women with better physical condition, however, this swimming style should not cause any drawbacks. Furthermore, the natural posture of the body and the strengthening of the core muscles are advantageous.
When backstroke breathing is to be synchronized with the movements – therefore, a nice, calm pace can be set here. However, be careful not to collide with other bathers or bump into the pool walls while swimming on your back. Keep your body natural and in a straight position. If you find this swimming style too difficult, perhaps because your legs sink and the body can only be kept in a flat position with effort, it is better to switch to another swimming style.
Do I have to be afraid of infections in swimming pools?
Certainly, some pregnant women are now wondering about the risk of infection in swimming pools. Of course, a lot of water is a necessity to be able to practice swimming. Now, it sometimes depends on the individual immune defense of the body's own vaginal flora whether an infection could occur. However, the risk of infection in public swimming pools in German-speaking countries is very low because water conditions are strictly and well monitored. If, on the other hand, you prefer lakes or rivers for swimming, you should approach the sport with more caution here. Find out about the water quality of the local water facilities before you start swimming.
During pregnancy, despite all preferences, a whirlpool or a bath that is too hot should definitely be avoided. Temperatures that are too high and small pools shared by many people harbor a higher risk of bacteria and fungi that could cause an infection.
Read also:Â Folic acid during pregnancy
