In short. Swimming and the pool are among the safest forms of activity in pregnancy at any stage, provided the pregnancy is progressing normally and the doctor has cleared physical activity. In water the body loses up to 90% of its weight, hydrostatic pressure reduces swelling, water temperature of 27-30°C prevents overheating, and rhythmic breathing trains the muscles useful in labour. Optimal routine: 2-3 times a week for 30-45 minutes. By trimester: first – usual activity at reduced intensity; second – the most productive period, you can alternate crawl, backstroke, and breaststroke; third – switch to calm swimming on the back or side and aqua aerobics, replace breaststroke with a wide leg split if it causes discomfort in the pubic symphysis. Dangerous: water above 32°C, jacuzzis, thermal pools, untreated natural water. Contraindications: placenta praevia, risk of preterm labour, bleeding, severe pre-eclampsia, leaking amniotic fluid. If you do not know how to swim – you can walk along the bottom or do aqua aerobics standing in chest-deep water, the hydrostatic pressure effect still works.
In water the body loses up to 90% of its weight – that gives a pregnant woman’s joints and spine a kind of unloading no land-based activity can match, especially in the second half of pregnancy.
Swimming is one of the few forms of physical activity that doctors recommend to pregnant women at almost any stage. Water removes load from joints and spine, supports the body, and lets you move freely even when every movement on land is hard. But between “swimming is useful” and “you can just go to the pool and swim as before” there is a big difference.
In this article we will look at where exactly the benefit of swimming for pregnant women lies, what restrictions and precautions exist, what makes aqua fitness different from regular swimming, and what to pay attention to so that sessions are truly safe and useful.
Why swimming is one of the best activities for pregnant women
Water has a unique quality: it both supports the body and creates gentle resistance. This makes swimming an ideal format for pregnant women for several reasons.
Minimal load on the joints
During pregnancy weight grows, and ligaments become more pliable due to relaxin. The load on the joints increases. In water the body loses up to ninety percent of its weight, and the joints get relief.
Reduced swelling
The hydrostatic pressure of water is a gentle, uniform pressure on the entire body. It helps fluid that has accumulated in the tissues return to the bloodstream. After a pool session many notice that swelling in the legs is reduced. The effect is temporary, but with regular sessions it accumulates and the overall tendency to swelling decreases.
Easing back pain
Lower back pain is one of the most common complaints during pregnancy, especially in the third trimester. The growing belly shifts the centre of gravity forward, and the back muscles work harder to compensate. In water, gravity stops pressing on the spine, the muscles relax, and the pain retreats. The horizontal position of the body in water also helps redistribute the load and give the back a rest.
Cardio without overheating
Water cools the body, allowing you to train without the risk of overheating – and elevated body temperature can be dangerous for the baby. Swimming is safer than running during pregnancy or intense walking in hot weather.
Better sleep and mood
After the pool, many report less anxiety, better sleep, and a better mood. This is partly because of the physical relief and partly the release of endorphins.
Breath training
The rhythmic alternation of inhale and exhale during swimming strengthens the breathing muscles – a skill that will be useful in labour.
Swimming by trimester
First trimester (1-13 weeks)
If you swam before pregnancy, you can continue, lowering the intensity. If swimming is a new activity for you, it is better to wait until the second trimester, when your state stabilises. In the first trimester many are troubled by nausea, chlorine smells can intensify it, and general fatigue does not encourage trips to the pool. Listen to your body and do not force yourself.
Important: a doctor’s clearance for physical activity is a mandatory condition.
Second trimester (14-27 weeks)
The most favourable period for swimming. Nausea usually recedes, energy increases, and the belly is not yet large enough to interfere with movement in water. You can swim two or three times a week for thirty to forty-five minutes. The pace is comfortable, without breathlessness. If you know several strokes, alternate them: crawl, backstroke, breaststroke. Each stroke uses different muscle groups.
Note: breaststroke with a wide leg split may cause discomfort in the pubic symphysis. If you feel unpleasant sensations, switch to another stroke.
Third trimester (28+ weeks)
Swimming remains useful and safe, but the nature of the session changes. The belly becomes large, coordination in water less familiar. Many switch to calmer swimming on the back or on the side. Aqua aerobics with soft movements is a great alternative to classic swimming at this stage.
Duration is twenty to thirty minutes, the pace gentle. The main goal is not endurance training but supporting mobility, relieving the back, and reducing swelling. After week thirty-six, follow how you feel: if you are comfortable in the water, continue.
Precautions and limits
Despite the obvious benefits, there are several points to consider.
Water temperature
The optimal water temperature for pregnant women is twenty-seven to thirty degrees. Water that is too cold can cause cramps and spasms, while water that is too warm (above thirty-two degrees) can cause overheating. Hot baths, jacuzzis, and thermal pools are contraindicated during pregnancy.
Chlorine and water quality
Chlorinated water is safe at standard concentrations. If the smell of chlorine causes nausea, look for a pool with ozone or ultraviolet treatment.
Hygiene and safety
Choose pools with a good reputation. Use your own towels and non-slip slippers, and shower before and after the session. Walk carefully – a wet floor around the pool and a shifted centre of gravity raise the risk of falling. Use handrails when entering and leaving the water.
When swimming is contraindicated
There are situations in which swimming may be limited or contraindicated: placenta praevia, risk of preterm labour, vaginal bleeding, severe pre-eclampsia, leaking amniotic fluid. In any of these states the decision about physical activity is taken only by the doctor.
Aqua fitness vs ordinary swimming
In Samara some pools offer special aqua aerobics sessions for pregnant women. How does this differ from independent swimming?
Ordinary swimming – you choose the stroke and pace yourself. Suits confident swimmers. Plus – flexible schedule, minus – no control over technique.
Aqua fitness – a group session with an instructor: walking, swings, squats in water. Plus – structure and company, minus – the programme is the same for everyone.
Both formats are useful. If possible – combine them.
What if I cannot swim?
Not being able to swim is not a problem. The benefit of being in water is not limited to swimming itself. You can:
- Walk along the bottom of the pool – this already gives the effect of hydrostatic pressure and muscle work.
- Do aqua aerobics – most exercises are performed standing in chest-deep water.
- Simply stand or move slowly in water – even that unloads the joints and helps with swelling.
The main thing is for you to be comfortable. If depth makes you anxious, work in the shallow part. If you are not sure of your strength, start with sessions under an instructor.
How often and how long
The optimal routine is two or three times a week for thirty to forty-five minutes. Beginners – twice a week for twenty minutes. After a session you should feel pleasant fatigue, not exhaustion. Do not forget the warm-up and cool-down.
More about safety and the approach to training during pregnancy – on the safety and approach page.
Swimming as part of a broader programme
Swimming is a great element but not the only one. For full preparation of the body for birth and for maintaining health during pregnancy, it is worth combining it with other forms of activity: breath work, pelvic floor exercises, gentle strength training. Swimming covers cardio and decompression but does not replace targeted work with the trunk muscles and pelvic floor.
The best result comes from a combined approach: swimming plus individual sessions adapted to your stage and state. More about training for pregnant women – on the pregnancy page.
In summary
Swimming during pregnancy is one of the safest, most pleasant, and most effective forms of physical activity. It unloads the joints and spine, reduces swelling, eases back pain, supports the cardiovascular system, and simply lifts the mood. You can do it at any stage if there are no contraindications and the doctor has cleared it.
If you want to build a complete training programme that includes swimming and other activities, book the intro session. We will discuss your state, experience, and goals, and put together a plan that works for you specifically. The intro session costs from 1,400 rubles (online). Sessions are held in Samara in person and online.
Related: swelling during pregnancy – what is normal and when to see a doctor.
