Swimming and Water Exercises During Pregnancy

Swimming is one of the most beloved exercises during pregnancy, and for very good reason. Water's buoyancy reduces joint load, makes body weight almost imperceptible, and can relieve edema. ACOG also lists swimming among safe activities during pregnancy.

The benefits are truly impressive: It maintains cardiovascular fitness, supports muscle tone, can reduce back pain, can relieve edema, regulates body temperature, and can help reduce stress and anxiety.

Safe options: Freestyle swimming, backstroke swimming (you can stop if it feels uncomfortable in the 3rd trimester), water walking, and aqua aerobics (prenatal classes are wonderful). Diving, water skiing, and diving boards are recommended to avoid. Water temperature between 28-32°C (82-90°F) is ideal — staying away from hot tubs and hot water pools is wise.

Things to be mindful of: Pool water hygiene, drinking water before and after exercise, being careful on slippery surfaces. If you feel any pain, cramping, or bleeding, getting out of the water and contacting your doctor is best.