What To Know About Swimming While Pregnant
Yes, you can swim during pregnancy but there are some safety issues to know. Experts weigh in. By Beth Ann Mayer
Whether you adore leisurely days by the pool, have a resort booked for a babymoon, or love doing laps, swimming can have a ripple effect on your physical and mental health. But can you swim while pregnant?
That's a good question as pregnancy often comes with a rather hefty rulebook full of dos and don’ts—and it can feel like it’s especially heavy on the “don’ts.” The good news? When it comes to exercise, there are usually more “dos,” especially in low-risk pregnancies. But that doesn’t mean all activities are safe.
“There are some activities that are better to avoid,” says Ashley Parr, DO, an OB-GYN at the Women’s Hospital at MemorialCare Saddleback Medical Center in Laguna Hills, California. “It is important to be aware of and understand what those activities are so that you are not putting yourself and your baby at risk. Many times, we can help you find a safe alternative, so speak with your doctor.”
Where does swimming stand? Experts dive into the safety of swimming during pregnancy.
Is It Safe To Swim During Pregnancy?
Generally, swimming during pregnancy gets a safety seal of approval from the American College of Obstetricians and Gynecologists (ACOG) and clinicians.1
“Swimming is considered a safe, low-impact exercise that has many benefits during every trimester of pregnancy,” says Sherry Ross, MD, OB-GYN and women’s health expert at Providence Saint John’s Health Center in Santa Monica, California.
Dr. Parr agrees, but adds, “The only time we do not recommend swimming [for most pregnant people] is after the birth of the baby while you recover from delivery.”
However, Dr. Ross says individuals with high-risk pregnancies will want to consult their health care provider.Caution—or avoiding swimming—is recommended if a person is experiencing:
Signs of vaginal bleeding or spotting
Fluid leakage
High blood pressure or preeclampsia
Placenta previa
A multiples pregnancy
Decreased fetal movement
Uterine cramps
Preterm labor
Benefits of Swimming During Pregnancy
Swimming provides a long list of benefits during pregnancy, says Kecia Gaither, MD, MPH, FACOG, the director of perinatal services/maternal-fetal medicine at NYC Health and Hospitals/Lincoln in the Bronx, New York. Those include:
Maintaining body temperature and preventing overheating
Strengthening the core, potentially preventing diastasis recti
Boosting circulation
Increasing flexibility
Improving cardiovascular health
Nausea relief
Decrease in fatigue and sleep problems
Low risk for falls
Dr. Ross says swimming may be especially beneficial and soothing as a pregnancy progresses.
“Swimming allows a pregnant body to be surrounded by fluid, which removes any additional strain or pressure on joints, ligaments, bones, and a growing belly,” Dr. Ross says. “The feeling of weightlessness, especially during the third trimester, can be relaxing and comforting.”
There also isn't concern about increased risk of injury due to a change in the center of gravity during late pregnancy as is seen other exercises (other than getting in and out of the water). Dr. Parr adds that swimming, like other exercises, can be an excellent way to relieve stress.
Safety Tips While Swimming During Pregnancy
While swimming typically presents few risks in low-risk pregnancies, experts share that safety is key. Here’s how to make a splash while staying safe.
Take note of stamina
Swimming is an activity you can continue to enjoy during pregnancy, but Dr. Parr reminds people the body changes during this time. Modifying the intensity and duration of swims may be best.
“As with any exercise in pregnancy, you want to be aware of your stamina,” Dr. Parr says. ”You may not have as much energy as you did before pregnancy. Take breaks if needed.”
Exit safely
Since you may need to take a break (and will eventually need to exit the water), experts share it's important to do so safely. For example, if in a pool, know where the ladders are.
“Make sure you have an easy way to get out of the water if you tire, cramp, or need a break,” Dr. Parr says.
Dr. Gaither knows swimming's limited fall risk compared to biking or running is a benefit. However, it’s critical to remember that the area around a pool might be slippery.
“Take caution when navigating the pool deck or climbing out the pool,” Dr. Gaither says.
What about chlorine?
Calm, clean, and safe bodies of water are best for swimming during pregnancy. Your best bet: “Swimming in your own pool may be the safest and cleanest body of water to swim in during pregnancy,” Dr. Ross says.
But what about chlorine, which is added to pools to kill germs?
Older research indicates pool water isn't linked to poor birth outcomes.2 Moreover, pregnant people who swam had a lower risk of preterm labor. On the flip side, 2019 research shows swimming in pools may affect head circumferences and cord blood cell proportions but said longer-term research is needed.3
Overall, experts say it’s safe to swim in chlorinated pools. “If the chlorine levels in the pool are at an acceptable range, there are no safety precautions,” Dr. Ross says. “Ideally, you should be swimming in a clean and well-maintained pool to minimize the risk of infection.”
Exercise caution outside of a pool
Part of the reason a pool is recommended is because of hygiene and temperature. Other water-based options require additional caution.
“If you are swimming in lakes or oceans, ensure that the body of water is safe—and doesn't have the risk of acquiring waterborne illnesses—like amebiasis,” Dr. Gaither says. Amebiasis can cause nausea and diarrhea—probably two of the last things you want when pregnant.4
“Swimming in the ocean or lake has an increased risk of having unhealthy bacteria and trash debris that may be unsanitary for you and your pregnancy,” Dr. Ross says. “It’s harder to control water temperature, strong currents, or rough waves in these bodies of water.
But if you are going to swim in lake or ocean, localities usually post warnings of currents or bacteria.
Speaking of temperature, the Centers for Disease Prevention and Control (CDC) suggests consulting a health care provider before hopping into a hot tub when pregnant, especially in the first trimester.5 It's not the jets that are a concern here, but the water temperature as it increases the core body temperature which can be dangerous during pregnancy.6
Dr. Parr also recommends avoiding hot springs and very hot baths.
Try these pregnancy-safe swimming exercises
You can keep it simple if you want. Dr. Ross says traditional swimming exercises that are safe include:
Breaststroke
Backstroke
Sideways strokes
Floating
Leg kicks
Front stroke
Want to spice up your water workout routine? “Water aerobics, water Zumba, and walking in the water are all safe and great forms of exercise in pregnancy,” Dr. Parr says.
Avoid certain water sports
Though many water-based activities are safe for pregnancy, experts advise against engaging in some. Dr. Gaither says these include:
Any activity like contact sports where there exists the risk of being hit or kicked, particularly in the abdomen
Swimming in extreme heat
Scuba diving
Diving
Water skiing
Signs You Shouldn’t Swim While Pregnant
Even if your pregnancy is considered low-risk, there are some indications that you should stop swimming and call a provider. Dr. Ross says these flags include:
Vaginal bleeding
Dizziness
Increased shortness of breath
Headache
Muscle weakness
Calf pain or swelling
Uterine contractions
Decreased fetal movement
Fluid leaking from the vagina
And remember, even if you were an avid swimmer before pregnancy, giving yourself grace in moments you need to pull back is essential.
“As with any exercise in pregnancy, you should listen to your body and stop if you feel like you are overdoing it or feel exhausted,” Dr. Parr says.
