Safe, Supportive & Strength-Building
Swimming is widely considered one of the best forms of exercise during pregnancy. The buoyancy of water reduces pressure on your joints, supports your growing belly, and eases many common discomforts — all while offering a safe, low-impact cardiovascular workout.
But just because it’s water-based doesn’t mean swimming is risk-free. Understanding how to swim safely and effectively during pregnancy is key to reaping the full benefits for both you and your baby.
Benefits of Swimming & Hydrotherapy for Pregnant Women
1. Buoyancy Relieves Pressure
Water naturally supports your weight, reducing strain on joints and ligaments. This makes it easier to move comfortably, especially as your pregnancy progresses and your center of gravity shifts.
2. Reduced Swelling & Discomfort
Swimming helps alleviate edema (swelling), varicose veins, and lower limb discomfort by improving circulation and reducing fluid retention.
3. Improved Circulation & Cardiovascular Health
Water-based exercise supports heart health and promotes better oxygenation for both mother and baby.
4. Relief From Back & Pelvic Pain
Floating and gentle movement reduce pressure on the spine and pelvis, easing backaches and instability caused by loosened ligaments.
5. Boosted Mood & Reduced Stress
Like all moderate exercise, swimming releases endorphins, improves sleep, and helps manage anxiety and prenatal blues.
6. Safer Movement & Fall Prevention
Water offers a stable environment, lowering the risk of slips and falls — an important consideration during pregnancy.
7. Support For Your Changing Body
Hydrotherapy strengthens core and pelvic muscles, builds flexibility, and prepares your body for labour.
Sample Prenatal Swim Workout (2,000 Yards)
(Always check with your healthcare provider before starting or modifying an exercise routine)
Warm-up
- 200 yards (8 laps) at an easy pace
Technique work
- 5 × 100 yards (moderate pace, rest 10–20 seconds)
- 6 × 50 yards (focus on form, rest 20–30 seconds)
- Rest 1 minute
Speed & endurance
- 10 × 100 yards at effort level 7–8/10 (rest 15–30 seconds)
- Rest 1 minute
Kicking
- 100 yards with a kickboard, focusing on steady flutter kicks
Cool down
- 100 yards at an easy, relaxed pace
Hydrotherapy Exercises (No Lap Swimming Needed)
Not a lap swimmer? Hydrotherapy — gentle water exercise in a warm pool — can provide many of the same benefits. Try:
- Walking forward/backward: Improves balance, strengthens legs and core
- Side-stepping: Activates glutes, stabilizes pelvis
- Slow star jumps: Builds cardiovascular endurance without impact
- Floating arm exercises: With noodles or floaties, target arms and shoulders
- Leg lifts on your back: Core-friendly movement while holding the pool wall
- Treading water: Light cardio and core workout
Tip: Avoid breaststroke if you experience pelvic girdle pain — the kick can aggravate unstable joints.
Safety Guidelines for Swimming During Pregnancy
- Keep pool temperatures under 35°C (95°F): Avoid hot tubs and jacuzzis, particularly in the first trimester, to reduce the risk of overheating.
- Stay hydrated: You may not feel sweaty in the water, but fluid loss still happens.
- Listen to your body: Stop immediately if you feel dizzy, overheated, short of breath, or notice any unusual symptoms.
- Don’t overdo it: Pregnancy isn’t the time to push personal records. Aim for 2–3 sessions per week.
- Avoid slippery surfaces: Always use handrails and walk carefully.
When to Avoid Swimming or Hydrotherapy
Check with your healthcare provider before starting or continuing water-based exercise if you have:
- High-risk pregnancy or complications
- Placenta previa
- Preterm labour signs
- Uncontrolled hypertension
- History of miscarriage
- Any new, concerning symptoms
Postpartum Bonus
Swimming and hydrotherapy aren’t just for pregnancy — they’re excellent for postpartum recovery too. Gentle water exercise helps rebuild strength without stressing joints, supports core recovery, and can aid weight loss.
Once cleared by your healthcare provider, you might also explore baby-and-me swim classes — a beautiful way to bond while reintroducing movement.
In Summary
Swimming and hydrotherapy are two of the safest, most supportive exercises during pregnancy. Whether you’re gliding through laps or enjoying gentle pool movements, the water offers relief, strength, and calm during a time of constant change.
Just remember: stay hydrated, monitor your intensity, keep pool temperatures safe, and most importantly — listen to your body.
All Photos by Helena Eflerova
About the Author: Helena Eflerova
