Can I swim whilst I'm pregnant?

Yes! Swimming is not only safe during pregnancy, it’s one of the best forms of exercise you can do while expecting. As part of a healthy pregnancy, regular movement is encouraged — and swimming ticks all the boxes: it’s low-impact, gentle on your joints, and surprisingly energising.

Before you dive in, it’s always a good idea to check with your doctor or midwife, especially if swimming is new to you. But for most women, swimming is a safe, refreshing, and effective way to stay active throughout all three trimesters.

Why Swimming Feels So Good During Pregnancy

Pregnancy changes your body in so many ways, and swimming can help you adapt more comfortably. The water supports your extra weight, which can be a huge relief (especially in the third trimester). Many women also find swimming helps them feel better about their changing body, giving both a physical and mental lift.

Here are some of the biggest benefits of swimming during pregnancy:

• Improves circulation

• Boosts heart and lung function

• Tones muscles and strengthens the body

• Builds endurance for labor and delivery

• Reduces swelling and fluid retention

• Burns calories without stressing the joints

Swimming Safely While Pregnant

If you were a regular swimmer before pregnancy, you’ll likely be able to continue your routine as usual. If you’re new to swimming, it’s still a fantastic way to start moving your body — just begin slowly with shorter sessions and gradually work up to around 30 minutes.

Some simple guidelines to keep in mind:

• Always warm up and cool down.

• Avoid overexerting yourself — you should finish your swim feeling like you could do more.

• Choose a stroke that feels comfortable. Alternate between swimming on your front and gentle back floating for a well-rounded workout.

• If you experience pain, check in with your midwife or doctor for advice on alternative strokes.

• Stop swimming and seek medical advice if you feel unwell or notice any unusual symptoms.

And good news: chlorinated pool water is safe for both you and your baby, so there’s no need to worry about that.

The Bottom Line

Whether you’re a seasoned swimmer or just dipping your toes in, swimming is one of the most pregnancy-friendly exercises out there. It helps keep you fit, eases discomfort, and leaves you feeling lighter and more energized. With a little care and moderation, swimming can be a wonderful part of your pregnancy journey.