Swim for a healthy you
Sally, a new mother attended her swimming sessions throughout her pregnancy. She says, swimming provided her with the opportunity to relax. ‘My best moment was being buoyed up and down by the water in the pool, especially when there were gentle waves. It was therapeutic and a great way to relieve stress especially when I had foul moods. Floating in the pool with the water supporting my body helped relax both my mind and my muscles.’
Swimming as an aerobic exercise is one of the best and most relaxing ways to unwind or exercise. Aerobic exercises increase the ability of the body to process and consume oxygen and this helps the pregnant woman and her developing foetus. These exercises also improve blood circulation, increase muscle tone and build endurance.
Swimming has numerous benefits and it is completely safe even in your third trimester of pregnancy, as long as you have a healthy pregnancy with no complications. If otherwise, then check with your doctor before you undertake a session.
The major advantage of swimming in pregnancy is that it has a low possibility to risky injuries because you do not have to worry about losing balance as the water provides a weightless setting. It also works out the whole body while using the large muscle groups, including the arms and legs.
Precautions to take
Richard Macharia, a swimming instructor in Nairobi says submersion in water provides a safe weightless environment for working out. ‘Expectant women are susceptible to injury during pregnancy as they are usually very flexible. Swimming then provides a haven to work out and stretch their joints, muscles and ligaments without fear of hurting themselves.’ he says. However he cautions that there are safety measures that one needs to take.
Take rests when your body feels tired so that you do not exceed pressure which may lead to fatigue and dizziness. Ensure you relax when there is need to. Even while swimming regularly, you can get dehydrated. There is need to take at least a glass of water before getting into the pool, while taking breaks from the activity and afterwards.
Richard advises that the frequency of swimming could be as much as half an hour four times a week. ‘But it depends on an individual’s pace and one should not push herself if they feel a need to relax. But if you can summon the energy to swim daily, then go for it. It is healthy.’
The style or stroke of swimming is not limited either. ‘Every individual has their own way of relaxing and that applies to swimming too. But there are two best strokes: the backstroke and breast stroke. The breast stroke is helpful in counteracting strain in the back by strengthening the pelvic muscles while the backstroke allows the woman to lie back without risking the impaired flow of blood as it happens when she lies on dry land and also reduces effects of gravity on the body,’ Richard further advises.
So there you have it, mum-to-be. Swim for a healthy, relaxed you.
END: PG22/47