Carrying upward of 11 pounds is not comfortable which is why water is the perfect medium for future mothers to exercise in, as weight is a tenth of its normal value and the mum will feel lighter as it alleviates the load on her back. Before doing any sort of exercise or starting matroswimming, it is recommended to consult your doctor in order to do it safely.
Swimming helps improve circulation, especially in the legs which will feel greatly relieved as the weight they support is reduced. It also improves cardiac and pulmonary function; being a light sport, the heart and lungs gently exercise without overstraining.
It helps increase muscle tone and strength, much needed in the final months of gestation for bearing heavier loads and not being overcome with fatigue. It burns calories, which helps control weight gain and maintain the figure, increasingly important aspects for more and more women who wish to keep their aesthetic after giving birth. It fosters valuable rest; one of the most common ailments of pregnant women is difficulty in sleeping. Swimming reduces this by helping you sleep and rest correctly.
Some advice to avoid any potential dangers in swimming during pregnancy are:
Avoid hydro massage pools.
Spending more than 10 minutes in hot water could elevate your body temperature which increases the risk of miscarriages or anomalies in the brain or spinal cord
The flooring at pools and in changing rooms tends to be quite slippery.
Do not hold your breath. The baby needs oxygen (obviously) and it gets it through the mother. It is important to keep breathing in a constant and continuous manner while exercising in the pool.
Swimming is a sport, and it will tire you out. Being in an aquatic medium doesn’t make you feel you’re sweating, as would happen with other exercises, yet there is still a risk of overheating. Thus, it is recommended to drink more or less half a liter of water two hours before you begin and keep a bottle of water with you at the edge of the pool to sip during the session.
Whether you’re swimming or not, you need at least 300 additional calories a day to feed your baby as of the second trimester. The necessary calories will depend on the duration of exercises and the stage of gestation.
Recommended foods include fruit, toast or a small bowl of cereal with milk – easily digested foods. It is also recommended that you have a protein-rich snack after exercising such as Greek yoghurt or a small turkey sandwich.