Swimming and water exercise in pregnancy: the lightness of water

As the belly grows and the joints tire, stepping into water is a great relief for many people. Swimming and water exercise are usually among the gentlest of the activities recommended in pregnancy.

The benefits of water

• The buoyancy of water reduces body weight, easing the load on the back, hips and knees.
• It works the whole body and supports heart and lung fitness.
• It may help with swelling and a heavy feeling in the legs.
• The risk of falls and strain is low, so it is comfortable if your balance is affected.
• The coolness of the water can prevent excessive rises in body temperature.
• It relaxes you and supports sleep and mood.

Which movements suit you?

Backstroke, breaststroke or freestyle are all fine as long as they feel comfortable. In breaststroke, avoid throwing the neck too far back; if needed, let your head rest in the water and keep a breathing rhythm.

Other movements you can do in the pool:

• Walking in water (chest-deep)
• Leg swings and side steps
• Supported squats at the pool edge
• Arm work against water resistance
• Pregnancy-specific aqua classes

The talk test is enough for pacing: if you can talk but could not sing, the pace is right.

Things to watch

• Pool edges and floors can be slippery; walk slowly and wear non-slip sandals.
• Take steady, supported steps when getting out and on stairs.
• Jumping, diving and sudden changes of direction are generally not advised in pregnancy.
• Very hot water, hot tubs and saunas are usually not recommended in pregnancy, as they can raise body temperature too much.
• Drink water before and after; you can get thirsty in the water too.

Pool hygiene

Chlorinated pools can be used in pregnancy by most people. A few simple measures help you feel at ease:

• Choose a well-kept, regularly cleaned pool that is not overcrowded.
• Shower before you get in and again when you get out.
• Change out of your swimsuit right after swimming; do not stay long in a wet one.
• If you cough or have eye or nose irritation in indoor pools with a strong chlorine smell, choose a well-ventilated place.
• If you have vaginal discharge, itching or burning, talk to your doctor.
• If you have wounds or a skin infection, stay out of the pool until it heals.

When swimming in lakes or the sea, pay attention to water quality and currents; choose a safe, supervised area.

What you can do

• Begin with 20–30 minutes, 2–3 times a week.
• Warm up with 5 minutes of slow walking in the water.
• Do not swim alone; have someone nearby.
• If you get cold or tired, shorten the session.

When to contact your doctor

Get out of the water and contact your doctor if you notice:

• Vaginal bleeding or leaking fluid
• Regular, painful contractions
• Dizziness, shortness of breath or chest pain
• Pain, redness or swelling in the calf
• A clear decrease in your baby's movements
• Discharge, burning or fever that gets worse after the pool

For chest pain, fainting or heavy bleeding, call 112 (or your local emergency number). This article is for information only; your doctor's advice for your personal situation always comes first.