The benefits of swiming for pregnant women

The benefits of swiming for pregnant women

It is well known that one of the best sports during pregnancy is swimming. Exercise provides

many benefits, including the main muscle groups, protecting joints and ligaments, while being

characterized by low impact activity. Interaction with water has a beneficial effect on the body

of the future mom and allows you to start timely preparation for childbirth. During swimming

training, a woman's muscles are toned, and the body - in a relaxed state.

Medical experts believe that swimming in pregnancy is one of the most gentle ways of physical activity, which is important for the body of the future mother. Exercise in water loads the body evenly, almost all muscle groups are involved. The intensity of training depends on individual capabilities and may include short distance swims or sets of training exercises.

 

Benefits of swimming for pregnant women

Visiting the pool pregnant women have an undoubted positive effect on:

- Respiratory organs, as diving and swimming exercises allow you to prepare for proper breathing in labor;

- The spine, as being in the water reduces the load on the spine and helps to relieve or avoid back pain;

- Cardiovascular system, which improves blood circulation, stabilizes blood pressure, increases the elasticity of the heart muscle and blood vessels, solve problems with hypertension and varicose veins.

In addition, movement in the water removes excess fluid from the body, relieving swelling.

In addition, water gymnastics allows you to burn more calories than conventional exercise, without the risk of stretching helps to get rid of excess weight, strengthens the immune system. Swimming for pregnant women is useful for reducing anxiety, improving sleep, mood and appetite.

Nuances of swimming in the 1st trimester

It would seem that in the 1st trimester, the appearance of a woman has not yet undergone serious changes and no one, except her, can not even guess about the "interesting" position. And, therefore, and visually nothing has changed in order to visit the pool, even in your favorite open swimsuit, if before that such activities were normal physical activity. However, the internal restructuring of the body has already begun, and doctors do not recommend attending swimming lessons in the first 12 weeks of pregnancy. 

These restrictions are due to the fact that preventing the penetration of pathogenic microbes in the cervix mucus plug is only beginning to form. At this stage of pregnancy, the risk of exposing the fetus to infectious agents is as high as possible. Therefore, swimming in pregnancy should be postponed until the onset of the "golden period" of pregnancy - 2 trimester. 

Swimming in the 2nd trimester

This period for water procedures - the most favorable time. 2 trimester of pregnancy is characterized by the absence of toxicosis, a small weight gain, good health. In the middle of carrying a baby, nothing prevents you from enrolling in a pool for aqua aerobics for pregnant women or, if possible, regularly go to the beach at the sea or on the river. 

If it is decided to go on vacation and even go to another city for this purpose, in the second trimester for flights and train travel there are still no contraindications. However, before you sign up for a swimming pool, go to the sea or decide to regularly swim in the river, it is advisable to consult with a gynecologist leading the pregnancy. Having a complete picture of the health of the future mother, the doctor will be able to decide whether it is worthwhile to engage in swimming during pregnancy for this particular woman.

Swimming in the 3rd trimester: features

Swimming classes for pregnant women in the absence of contraindications are allowed in the 3rd trimester. However, the "golden time" of nurturing is already over, approaching delivery and approaching labor dictates new changes in the body, and with them some restrictions. This includes water activities. They are associated, as in the 1st trimester, with the need to minimize the risk of infection of the fetus while in both open water and in the pool. 

This risk is due to the fact that the mucous plug, which is designed to prevent the penetration of pathogenic microbes into the cervix, has already begun to peel off, reopening the channel and repeatedly increasing the risk of bacterial infection of the future child. Specialists advise in the 3rd trimester, if there are no contraindications, to continue exercising until the 36th week, because usually the cork comes off a month before delivery.

Medical advice

Expert advice on swimming during pregnancy contains recommendations regarding the choice of a health complex, the duration of training and other nuances.

Specialists suggest paying consideration to the taking after:

How far from home the sports and recreation center is located - the closer it is, the better;

What methods of water purification are used - priority should be given to institutions in which purification is carried out by ultrasound, ozonizing installations, high-frequency electromagnetic impulses, the ideal option - filling with sea water, but it is worth considering the cost;

Whether there is a convenient descent into the water - are there handrails, gentle descent;

What is the temperature regime - a comfortable temperature for pregnant women is from 28 to 31 degrees.

In addition to observing the frequency of swimming lessons for pregnant women 3-4 times a week, starting with 20 minutes, gradually increase the time to 45 minutes.

What styles of swimming are suitable?

An important point in swimming lessons in pregnancy is the choice of style, which is best to swim the future mom. There are many special exercises that can be practiced when visiting a health center, but experts advise swimming breaststroke and crawl. The first style is a great way to train the musculature of the perineum, an opportunity to increase its elasticity, strengthen the leg muscles. 

However, it is worth bearing in mind that prolonged and active swimming on the back is not recommended. Typically due to the conceivable weight of the baby on the second rate vena cava, which can cause discombobulation. The safest during pregnancy is the crawl. This style is characterized by slow, without haste, movements, free breathing. Observance of the maximum distance of up to 200 m, rest at the boards allow you to minimize the load. To insure yourself, you can and should use boards.

Precautions

Even if you really want to go swimming while carrying a baby, it is worth refusing these classes if a woman has aggravated toxicosis, diagnosed infectious, dermatological, blood diseases, high blood pressure, tuberculosis, chronic appendicitis, bleeding. But even if there is nothing like this, pregnant women should not weaken control over their well-being, because there is a risk:

- Falling on a dangerous floor in awkward shoes;

- An allergic reaction to chlorine;

- Overexertion during aqua aerobics;

- Contracting a fungal infection.

Realizing the usefulness of swimming for pregnant women, it is necessary to approach these activities in moderation, without fanaticism. It is important that the process was under the control of a specialist health complex, and the state of health - under the watchful eye of the gynecologist, leading the pregnancy.