As your pregnancy progresses, staying active can sometimes feel more challenging. Your body is changing, your bump is growing, and you may be feeling more tired than usual. The good news is that exercise doesn’t have to be high intensity to be beneficial.
Swimming is one of the most recommended forms of exercise during pregnancy because it’s gentle on your body while providing an excellent full-body workout. Whether you’re an experienced swimmer or just enjoy a gentle float in the pool, being in the water can be a wonderful way to stay active, relax and ease some of the common aches and pains of pregnancy.
Why Is Swimming Good During Pregnancy?
Swimming is a low-impact exercise, which means it places very little stress on your joints while still helping to improve your fitness.
As your baby grows, the natural buoyancy of the water supports your bump, helping you feel lighter and more comfortable. Many people find that it’s one of the few places later in pregnancy where they feel almost weightless.
Regular swimming may help to:
- improve your cardiovascular fitness
- strengthen your muscles
- support your posture
- reduce pressure on your joints
- ease backache and pelvic discomfort
- improve circulation
- reduce swelling in your feet and ankles
- boost your mood and energy levels
- improve sleep.
Current evidence also suggests that staying active throughout pregnancy can help reduce the risk of complications such as gestational diabetes and may contribute to a healthier pregnancy overall.
Do I Need to Be a Strong Swimmer?
Not at all.
Swimming isn’t about swimming lengths as quickly as possible. Simply moving gently through the water can provide many of the same benefits.
If you were already swimming before pregnancy, you can usually continue, adapting your pace as your pregnancy progresses.
If you’re new to swimming, start slowly and gradually build up your confidence and stamina.
Remember, the aim is to feel good—not exhausted.
How Much Swimming Is Recommended?
National guidance recommends aiming for around 150 minutes of moderate physical activity each week during pregnancy, if you’re able.
Swimming can contribute towards this target.
You might choose to:
- swim for 20–30 minutes
- go two or three times a week
- build up gradually if you’re just getting started.
Listen to your body. Some days you’ll have more energy than others, and that’s completely normal.
Which Swimming Stroke Is Best?
Choose whichever stroke feels most comfortable for you.
Many people enjoy:
- front crawl
- backstroke
- gentle breaststroke
- simply walking or moving in the water.
If breaststroke causes discomfort in your pelvis or lower back, try another stroke or reduce the amount you’re doing.
As your pregnancy progresses, you may also find that slower, gentler movements feel more comfortable than vigorous swimming.
There is no “perfect” stroke—the best one is the one that feels comfortable for your body.
Aqua Natal Classes
If you enjoy exercising with others, pregnancy-specific aqua natal classes can be a brilliant option.
These classes are designed with pregnancy in mind and often include:
- gentle aerobic exercise
- strength and flexibility work
- breathing exercises
- stretching
- relaxation.
If you’re attending a general water aerobics class, let the instructor know you’re pregnant before the session starts so they can advise on any modifications.
Staying Comfortable in the Pool
Although the water helps keep you cool, it’s still important to stay hydrated.
Remember to:
- drink water before and after swimming
- take regular breaks if you need them
- avoid pushing yourself until you’re exhausted.
Most swimming pools are maintained at a comfortable temperature for exercise. Very hot pools or hot tubs should be avoided during pregnancy because raising your core body temperature can be harmful, particularly during early pregnancy.
What About Outdoor or Wild Swimming?
If you already enjoy swimming outdoors, you may be wondering whether it’s safe to continue during pregnancy.
For many people with an uncomplicated pregnancy, outdoor swimming may be an option, but there are a few extra things to think about before taking the plunge.
Choose your location carefully
Open water can be unpredictable. Before swimming, consider:
- the quality of the water
- currents or tides
- water depth
- how easy it is to get in and out
- whether someone is with you.
It’s generally best to avoid swimming alone and to choose well-known locations with safe access.
Take care with cold water
Cold water affects everyone differently, and pregnancy changes how your body responds to exercise and temperature.
Entering very cold water can cause your breathing and heart rate to change suddenly (known as the cold water shock response). Because of this, it’s sensible to:
- enter the water gradually rather than jumping in
- keep your swim shorter than usual
- get out if you begin to feel cold or uncomfortable
- warm up gradually afterwards with dry clothing and warm drinks.
Think about water quality
Avoid swimming if there are concerns about water pollution, blue-green algae or sewage discharges, as these can increase the risk of infection.
Many local authorities and environmental organisations provide up-to-date information about bathing water quality during the swimming season.
Listen to Your Body
As with any exercise in pregnancy, stop swimming and seek advice if you experience:
- vaginal bleeding
- painful contractions
- dizziness or feeling faint
- chest pain
- leaking of fluid
- reduced movements from your baby later in pregnancy.
If you’re unsure whether outdoor swimming is right for you, discuss it with your midwife or maternity team.
Is Swimming Safe for Everyone?
For most people, swimming is a safe and enjoyable form of exercise throughout pregnancy.
However, speak to your midwife, maternity team or doctor before starting or continuing swimming if:
- you’ve been advised not to exercise
- you have heavy vaginal bleeding
- your waters have broken
- you have signs of preterm labour
- you have certain pregnancy complications, such as significant placenta praevia after 26 weeks or severe pre-eclampsia
- you’re unsure whether swimming is suitable for your individual pregnancy.
Your maternity team can advise you on what’s safest for you.
A Few Practical Tips
✔ Wear a supportive maternity swimsuit if it feels more comfortable.
✔ Poolside surfaces can be slippery—take your time getting in and out of the water.
✔ If you start to feel dizzy, breathless or unwell, stop exercising and seek advice if symptoms don’t improve.
✔ Don’t forget a bottle of water—you can still become dehydrated when exercising in a pool.
Remember: Every pregnancy is different. Staying active isn’t about training for a marathon—it’s about finding enjoyable ways to move your body, support your wellbeing and prepare for birth. Whether that’s swimming, walking, yoga or simply stretching each day, every bit of movement counts.
References
- NHS. Exercise in pregnancy.
- NICE Guideline NG201. Antenatal Care.
- Royal College of Obstetricians and Gynaecologists (RCOG). Exercise in Pregnancy.
- Royal College of Midwives (RCM). Physical activity during pregnancy.
- UK Chief Medical Officers’ Physical Activity Guidelines (2019).
- World Health Organization (WHO). WHO Guidelines on Physical Activity and Sedentary Behaviour (2020).
- Institute of Health Visiting (iHV). Supporting healthy pregnancies.
- Royal Life Saving Society UK (RLSS UK). Open Water Safety Guidance.
- Outdoor Swimming Society. Outdoor swimming safety.
- UK Health Security Agency (UKHSA). Advice on recreational water quality.
- Environment Agency. Bathing Water Quality.
- PIF TICK. Making health information trustworthy.