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Doing sport is very important for pregnant women. This is done in order to stretch and strengthen the muscles that support the weight of pregnancy for more than nine months. This is also able to maintain blood flow to their heart and lungs. As the result, the fetus will also grow normally.
In this case, swimming is the best sport for pregnant women. Since the body weight is supported by the water, this sport does not burden pregnant women. Thus, it is recommended for those who are pregnant to do this sport.
When is the best time to start swimming for pregnant women? For this matter, if you have never experienced swimming before, you can swim in the first trimester in stages from mild to severe. You can start it by holding the pool wall and train your feet to pedal in the water. However, there are some sources that say that if a pregnant woman has never swum before, they could do swimming in the second trimester of the pregnancy.
The time spent for the swimming itself is gradual. It ranges from 5 minutes up to 20 minutes. Additionally, if you want to swim, you have to do the warming up for 5 - 10 minutes. This is done in order to not get the interference when swimming like cramping, pain and others. Additionally, after swimming you also have to do the cooling process. And the temperature of water that is used for swimming is between 18 - 25 Degrees Celsius.
The benefit of this water sport is to train flexibility and strength of hips and thighs muscles, abdomen and spine that are necessary during the pregnancy and delivery. With these muscles, pregnant women feel the lightness in carrying a fetus in her stomach. The weight that is carried by a pregnant woman can affect the curvature of the spine that can cause spinal pain. Therefore, swimming is very helpful for pregnant women.
Furthermore, swimming is also included to mild type of aerobic exercise. This means that the pool will help pregnant women in increasing their body's ability to process and use oxygen that is necessary for them and their fetuses. Blood flow to the heart and lungs become more fluent, so the blood can flow to the fetal organs.
Besides, this type of sport also helps to improve the circulation of oxygen, increase muscle strength and build endurance. This exercise provides benefit to the muscles, especially the heart muscles. Swimming will also burn calories, so the weight of the pregnant women becomes excessive. In addition, with swimming they will also quickly get tired, thus they will be able to get sleep better and they will be able to cope with physical and emotional changes better during their pregnancy and reduce the risk of accidents. And the most important, they will get the easiness in having delivery.
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