The benefits of swimming in pregnancy

The perception that systematic and appropriate exercise by a pregnant woman is a source of risk, when her pregnancy progresses normally, tends to disappear.

The theories that blamed mild physical activity for possible premature birth, low birth weight babies or other complications are a thing of the past both for public opinion and for the scientific community at an international level. Pregnancy is a normal condition, not a disease, and should not dampen our enthusiasm for exercise.

Fortunately, in recent years, many universities have studied this subject and have published valuable conclusions about the beneficial effects of exercise on the physical and psychological state of the pregnant woman, as well as on the development of the fetus. Thus, the American College of Obstetricians & Gynecologists recommends 30 minutes or more of moderate exercise per day on most days of the week, unless of course there are health reasons or obstetric complications.
This article briefly presents the topic of physical activity during pregnancy, based on the conclusions of scientific studies. However, it should be emphasized that any exercise during pregnancy should always be done with the approval of the obstetrician-gynecologist.

What changes occur in the body during pregnancy that should be taken into account when choosing exercise?
Hormones produced during pregnancy cause the ligaments that support the joints to loosen. This makes them more flexible and more vulnerable. Extra weight on the front of the body shifts the center of gravity and puts extra stress on the joints and muscles, especially those in the pelvis and lower back. This can cause lower back and back pain and increase the chance of losing balance, especially in advanced pregnancy.

What are the most common symptoms or discomforts experienced during pregnancy that are alleviated through a gentle and systematic program of physical activity?

• Anxiety
• Excessive weight gain
• High blood pressure
• Gestational diabetes
• Fatigue
• Muscle cramps
• Swelling in the legs
• Mood swings
• Pain in the waist, back and legs
• Breathing difficulty

What activities are inappropriate during pregnancy?

• Activities where injuries or falls are likely
• Contact sports
• Any exercise that can cause even mild abdominal trauma
• Activities that involve sudden movements and changes of direction
• Activities that require jumping and stress on the joints
• Deep knee bends, stretches, waist twists
• Weight lifting
• Exercise in a hot or cold environment

Why is water aerobics recommended?

• During the water aerobics lessons, no heavy objects or aids are used that could lead to injuries. In addition, the resistance of the water does not allow sudden movements and thus there are no acute burdens on the muscles and joints.
• It is suitable for everyone, because the specialized trainer can adjust the intensity of the exercises according to the level of physical condition of each pregnant woman.
• It stimulates the circulatory system and prevents varicose veins and swelling of the lower limbs that may occur during pregnancy.
• It alleviates the muscular pains of the waist and back that often afflict pregnant women.
• Contact with the liquid element offers mental relaxation necessary during the period of pregnancy, which is often accompanied by intense anxiety.
• It enables the expectant mother to maintain her physical condition and her weight within the indicated gynecological framework. This fact has a very positive effect, not only in the physical but also in the psychological field, as it increases her self-esteem.
• It is the ideal prevention against the risk of childhood obesity, affecting the intrauterine environment in a beneficial way.
• Through physical activity, a broader understanding of the body and the changes it undergoes during pregnancy is gained.
• The buoyancy of the water offers an incomparable feeling of relief from the weight of the belly, which especially in the last months of pregnancy becomes particularly tiring.
• It improves the physical condition of the pregnant woman and thus a faster recovery from the childbirth process is achieved.
• - It is done in groups, combined with music and movement, so it is not tiring, on the contrary, it is a pleasant experience and an ideal way to relax.

What you should watch out for

It goes without saying, that in order to conduct water aerobics classes in such a sensitive group as pregnant women, the necessary conditions must be met. So let's see what we need to pay attention to before choosing a pool:
Operating license: The existence of the legal operating license is a guarantee that the facilities have been checked by the competent authorities (health, urban planning, etc.)

Water temperature and environment: In Greece, in most public swimming pools the water temperature ranges from 27 to 29 degrees Celsius. However, healthy pregnant women, in order to maintain their body temperature within safe limits, must exercise in a pool with a water temperature of 33 degrees. So you may have to search quite a bit to find the right one.

Safety: In the place where the courses are held, care must be taken to prevent any accidents, especially in the sanitary areas and common areas:

• Floors should be non-slip.
• The access to the pool should be easy, the changing rooms should be close and there should be no stairs.
• The pool should have a perimeter corridor, around its entire perimeter, so that in case of need there is the possibility of direct access to all its points.
• The depth of the water should be such that the trainees can step firmly on its entire surface.
• Have a certified lifeguard.
• The lighting should be rich.
• There should be no other sources of danger (eg glass that is not shatterproof, exposed cables, sharp corners on furniture or walls, etc.).

Hygiene: In order to ensure hygiene, it is imperative to follow a series of basic rules:

• The pool should be closed, heated to 33 degrees Celsius.
• The water disinfection system must be modern and efficient. Outdated methods, which leave chlorine by-products in the water and atmosphere that burden the skin and the respiratory system, should be avoided.
• The quality of the water should be constantly checked, and frequent sampling and analysis should be done by a certified laboratory.
• Have an adequate ventilation and dehumidification system.
• The common areas should be clean and of materials that do not favor the accumulation of mold.

In summary, women can enjoy the benefits of exercise during pregnancy as well, without putting themselves or their growing children at any risk. On the contrary, they will enjoy significant beneficial effects on a physical and psychological level.
Of course, it is enough for their obstetrician-gynecologist to advocate, who has a complete picture of their physical condition and the way their pregnancy is progressing, and for them to choose a venue for the courses where high standards of hygiene and safety are observed.
Iouli Thanou-Bizirgianni is a Physical Education teacher specializing in Swimming