There are 5 benefits of swimming that are beneficial for pregnant women

Basically, all types of aerobic exercise can provide health benefits for pregnant women and fetuses in the womb. This is because light aerobic exercise from walking, jogging, aerobic exercise, to swimming, has the potential to strengthen the heart and make the heart work more efficiently in pumping blood. In the end, it is beneficial both in improving blood circulation throughout the body and increasing oxygen levels in the blood. Then, what is the best aerobic exercise for pregnant women? The answer is swimming! Swimming is an ideal exercise during pregnancy, because in addition to the small risk of injury, there is no risk of a mother being able to fall on the stomach and injure the fetus. In addition, exercising in water allows you to move freely without pressing joints. In general, swimming is safe at any time during pregnancy, even in the ninth month. As one of the best and safest exercises for pregnant women, here are some of the health benefits of swimming.

    1. Relieve back tension.

    As the stomach enlarges, the spine and shoulders will move forward and tilt the pelvis out of its ideal position. This can increase the burden on the back. But thanks to a swimming exercise routine, this burden can be reduced. In addition, the muscles that become stronger one of them due to swimming involves muscles in large groups, namely the arms and legs.

    2. Helping pregnant women maintain ideal body weight.

    3. Relieves swelling in the arms and legs.

    4. Swimming training doesn't overload your physical body and make you tired.

    The buoyancy of water allows Mother to move freely without being burdened by weight gain. In the water, Mother can even take a supine position without the risk of interruption of blood flow.

    5. Making swimming as the first activity in the morning can prevent nausea and replenish your energy.

    However, do not force yourself if the smell of chlorine from the pool makes you nauseous or uncomfortable on the skin or eyes. If possible, swim in a saltwater pool, but not in the sea or lake because bacteria and germs can cause disease.

Swimming Safety Tips For Pregnant Women

For mothers who previously loved to swim, this hobby is suitable to be continued during pregnancy. On the other hand, for those who are not accustomed to, it never hurts to try this sport from now on. But before that, make sure you choose a swimming pool with a guaranteed level of cleanliness and safety. More expensive is not a problem when compared to the benefits that can be obtained Mother and baby in the womb, right? Let's follow the following swimming safety instructions.
  • If before pregnancy you are not actively exercising, do not immediately exercise in heavy portions. Start three sessions a week with each session just 15 minutes. Gradually, the exercise can be increased to four sessions a week, 30 minutes each. If it can't be that long, any time is better than nothing. Exercise doesn't have to be hard to be useful.
  • Warm up before exercising and cool down afterwards.
  • When swimming, do movements that feel comfortable and don't strain the neck, shoulders, or back muscles. Breaststroke is a good choice because it does not involve rotation of the torso or abdomen. For those who have a kickboard (small swimming board), use this tool to help strengthen leg and buttocks muscles.
  • Be careful when entering water, hold on to the fence or the edge of the pond to balance and prevent slipping. Avoid plunging with your head first or jumping into the water. Avoid hot tubs and saunas.
  • Also be careful when coming out of the pool, use non-slip footwear to avoid slipping.
  • Inadequate water needs. Drink a glass before swimming, a glass after swimming, and one glass every 20 minutes of exercise. Please adjust to the needs of each because when the weather is hot, try to drink more water to ensure the body remains hydrated optimally.
  • Use a swimsuit for pregnant women so that the stomach feels comfortable.
  • If the muscles ache, try walking to the end of a shallow pool, and don't swim. When walking, move your hands through the water. Rest as much as possible.
After trying to swim, you might like it because the water will support your increased body weight. However, do not do scuba diving, because babies do not have protection against decompression and gas embolism (gas bubbles in the bloodstream).

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