Swimming During Pregnancy

Swimming is a low-impact exercise that can have many benefits for you when you are expecting a baby. We look at everything you need to know about swimming during pregnancy.

Is Swimming Good During Pregnancy?

Yes, swimming is good during pregnancy as a form of exercise for women who are healthy and having a pregnancy that doesn’t have complications. Swimming is listed by NHS Start For Life as a suitable exercise for pregnancy. If you feel like you can, then keeping active and taking part in exercise, including swimming, is beneficial during pregnancy.

Always consult your midwife or doctor first before undertaking swimming or exercise during pregnancy, and make sure you speak to them if you have any concerns.

You can also read our post on the dos and don’ts of pregnancy exercise.

What Are The Benefits of Swimming in Pregnancy

There are many benefits of swimming during pregnancy. These include:

• As swimming is a low impact exercise, it is gentle on joints and ligaments, which can be more prone to injury during pregnancy as your body changes
• Being buoyant in water relieves pressure on your body, including your lower back and pelvis. It can also improve circulation, which can help with swelling during pregnancy
• Swimming can keep you cool, which is helpful during pregnancy when your normal body temperature might be higher than normal – especially during the warmer months
• It can improve your mood and energy: like other forms of exercise, swimming releases endorphins and helps maintain fitness. Using energy during swimming can help you sleep better at night.

Read more in Active Pregnancy Foundation’s Guide to swimming during pregnancy.

What Are The Best Swimming Positions During Pregnancy?

In terms of the best swimming strokes for during pregnancy, you will need to find a swimming stroke that is safe and comfortable for you and the stage of pregnancy you are at. Your midwife will be able to advise you on the best swimming stroke for you.

Some swimming strokes - for example breaststroke - might be more painful for your legs if you are experiencing pelvic pain during pregnancy. In this instance, a stroke like front crawl swimming during pregnancy might be a better option.

If you like swimming, you might also like to try aquanatal classes during your pregnancy. These are group sessions in the pool specifically designed for mums-to-be. Led by a qualified instructor, aquanatal classes include a range gentle exercises that are safe and comfortable during pregnancy. Check for events at your local leisure centre.

Find out more about aquanatal classes in Active Pregnancy Foundation’s guide to aquanatal classes during pregnancy.

Is It Safe To Swim During Pregnancy?

Are swimming pools safe during pregnancy?

Well-maintained chlorinated swimming pools are safe during pregnancy. Studies have shown there is no risk from the chemicals used in the water.

Make sure the pool water is not too hot or too cold and opt for well-ventilated pools to avoid the risk of overheating. Try and avoid swallowing pool water while you swim.

It is also important not to overexert yourself and stay hydrated while you swim. Take your own drinking water with you and keep it at the side of the pool.

Is Swimming In Cold Water Safe During Pregnancy?

Swimming in cold water presents a potential shock risk to mothers due to the low temperature. New research led by the University of Plymouth highlighted the lack of research about cold water swimming during pregnancy, and published key recommendations based on informed, consensus-led expert opinions in the absence of specific studies.

The recommendations included advice to only swim in cold water during pregnancy if you are a regular cold water swimmer before pregnancy; do not swim alone; and avoid cold water swimming altogether if blood pressure is raised or very low. Find out more about the study here.

Is Sea or Lake Swimming Safe During Pregnancy?

While swimming can be safe during pregnancy, swimming in cold, open water (the sea, or lakes which are designated swimming areas) poses different risks to swimming in a chlorinated pool. Speak to your midwife, be aware of safety issues and precautions, and make an informed choice before undertaking any open water swimming during pregnancy.

Open water is not chlorinated or treated and might present a higher risk of getting an infection. You should only swim in areas that are designated as specific outdoor bathing areas and where the water quality is regularly monitored and marked as safe to swim in. Check the quality of sea and open water on the Environment Agency website.

Swimming in open water poses risks in terms of waves, tides and currents so be aware of these before swimming and take note of all recommended safety precautions. Changes to your body during pregnancy may mean you are not as strong or fit as you were before pregnancy, so it is a good idea to swim with someone in open water during pregnancy rather than alone.

Avoid swallowing any water while you are swimming in cold, open water.

When to Stop Swimming During Pregnancy?

In terms of when to stop swimming during pregnancy, it depends on your body and the type of pregnancy you are having. Some women may feel comfortable swimming throughout pregnancy, while others may want to stop sooner. You should not swim after your waters have broken due to the risk of infection. Speak to your midwife for advice.

You can also read our guest post on pregnancy exercise from Active Pregnancy Foundation.

The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health professional regarding any medical condition. While every care is taken to ensure the accuracy of the information presented in the blog and to describe best generally accepted current practices we cannot accept any liability for errors or omissions or for any consequences from application of the information given.