Does Swimming Help You Dilate? & SWEP Guidelines for Pregnant Women

Marjan Sokolovski

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Swimming Help You Dilate

Pregnancy is a remarkable journey, marked by numerous changes and milestones, with labor and childbirth being pivotal moments.

As the due date approaches, many expectant mothers naturally wonder about ways to encourage the onset of labor.

Swimming, a gentle and low-impact form of exercise, is often considered for its numerous benefits during pregnancy.

However, the question that arises is whether swimming can help induce or facilitate cervical dilation—the process in which the cervix opens to prepare for childbirth.

In this exploration, we will delve into the role of swimming during pregnancy, its potential benefits, and whether it plays a role in cervical dilation, shedding light on the complexities of pregnancy and the role of exercise within it.

Does Swimming Help You Dilate?

Swimming is an excellent physical activity that offers numerous health benefits, but it does not directly cause dilation of blood vessels. 

Instead, swimming can have an indirect impact on your circulatory system, which may lead to improved blood flow and vascular health.

Let’s explore how swimming can positively influence your circulation and overall well-being:

Cardiovascular Exercise

Swimming is a full-body cardiovascular exercise that elevates your heart rate and increases blood circulation throughout your body. 

Engaging in regular cardiovascular activities like swimming can help strengthen your heart, improve its efficiency, and reduce the risk of cardiovascular diseases. While it doesn’t directly dilate your blood vessels, it encourages more efficient blood flow.

Improved Endurance

Swimming can enhance your overall physical endurance and stamina. Over time, as you build endurance through swimming, your body adapts by becoming more efficient at transporting oxygen and nutrients through your bloodstream. 

This can indirectly support vascular health and may lead to better dilation of blood vessels when needed.

Reduced Blood Pressure

Regular swimming can help lower high blood pressure, a condition that can cause the constriction of blood vessels. 

When blood pressure is reduced, it allows for more relaxed and open blood vessels. Lower blood pressure is essential for promoting healthy circulation and vascular function.

Stress Reduction

Stress is known to constrict blood vessels due to the release of hormones like adrenaline. 

Swimming is an effective stress reliever, as the rhythmic and repetitive motion of swimming, combined with the soothing qualities of water, can help reduce stress and promote relaxation. 

This may indirectly contribute to better vascular health by decreasing the constant state of vasoconstriction caused by stress.

Weight Management

Swimming is a low-impact exercise that can help with weight management. Maintaining a healthy weight can reduce the risk of obesity-related conditions, including diabetes, which can negatively affect vascular health.

Maintaining a healthy weight through swimming can indirectly promote better vascular dilation.

Heat Stress and Vasodilation

Swimming is often done in a pool with warm water. Exposure to warm water can promote vasodilation, which is the widening of blood vessels. 

While this effect occurs during swimming, it’s temporary and localized to the skin to regulate body temperature rather than a systemic dilation of all blood vessels.

SWEP Guidelines for Pregnant Women

SWEP Guidelines for Pregnant Women

SWEP, which stands for Swimming Water Exercise for Pregnancy, is a set of guidelines and recommendations for pregnant women who wish to engage in aquatic exercise during their pregnancy. 

Water exercise can offer numerous benefits for expectant mothers, including improved cardiovascular fitness, reduced discomfort, and enhanced overall well-being.

However, it’s essential for pregnant women to exercise care and take into account certain considerations to ensure the safety of both themselves and their unborn child.

The SWEP guidelines help women make the most of their water workouts during pregnancy:

Consult with a Healthcare Provider

Before starting any exercise program during pregnancy, it is crucial for women to consult with their healthcare provider.

Not all pregnancies are the same, and individual circumstances and medical history must be considered. A healthcare provider can offer personalized advice based on the woman’s specific situation.

Choose the Right Pool

Pregnant women should choose a pool with a water temperature suitable for exercise, typically around 78-84 degrees Fahrenheit (25-29 degrees Celsius). This temperature range ensures comfort and safety for both the mother and the baby.

Use Proper Swimwear

Wear comfortable, supportive swimwear that accommodates your changing body shape. A well-fitting maternity swimsuit or two-piece is recommended.

Stay Hydrated

Dehydration can lead to complications during pregnancy. Drink plenty of water before, during, and after your aquatic workout to stay well-hydrated.

Warm-Up and Cool Down

Just like any exercise routine, it’s important to warm up and cool down. Spend a few minutes gently moving in the water to prepare your body for exercise, and then gradually reduce your intensity before exiting the pool.

Monitor Intensity

While in the water, pregnant women should aim for a moderate intensity level. They should be able to hold a conversation while exercising. 

Avoid high-intensity activities and activities that involve jumping or rapid directional changes.

Use Proper Form

Pay attention to your form and posture during water exercise. Proper form ensures safety and effectiveness. Support yourself with the pool’s edge or a floatation device if needed.

Mind Balance and Buoyancy

The buoyancy of water can affect balance. Pregnant women should be cautious when moving in the water and use railings or pool edges as needed to maintain stability.

Avoid Overheating

Prolonged exposure to very hot water (above 100°F or 37.8°C) should be avoided as it can lead to overheating, which can be harmful to the developing fetus.

Listen to Your Body

Pay attention to how you feel during exercise. If you experience any discomfort, pain, dizziness, shortness of breath, or unusual symptoms, stop exercising immediately and consult a healthcare provider.

Know When to Stop

As pregnancy progresses, some exercises may become uncomfortable or less safe. Modify your routine and consider stopping high-impact activities altogether, replacing them with gentler movements like walking in the water or prenatal yoga.

Don’t Overexert

Avoid pushing yourself to exhaustion. Rest when needed, and remember that the goal of prenatal water exercise is to stay healthy and comfortable, not to compete or achieve fitness goals.

Pay Attention to Safety

Always exercise in a supervised environment, such as a community pool with lifeguards, to ensure safety.

Practice Relaxation

Utilize the calming effects of water for relaxation and stress relief. Engaging in gentle floating or breathing exercises can be particularly beneficial during pregnancy.

How Do You Know You Are Dilating?

How Do You Know You Are Dilating?

Cervical dilation is an essential aspect of the labor process in pregnancy, and it refers to the opening or widening of the cervix. It’s an indicator of progress as a woman prepares for childbirth.

Here are some common signs that can help you know you are dilating:

Vaginal Exams

The most direct way to determine cervical dilation is through a vaginal examination performed by a healthcare provider, typically an obstetrician or midwife.

During these exams, the provider will assess the cervix’s opening in centimeters. As labor progresses, the cervix will dilate, typically from closed (0 cm) to 10 cm.

Menstrual-like Cramps

Some women may experience mild, menstrual-like cramps as the cervix begins to dilate. These cramps, often referred to as “Braxton Hicks contractions,” are the body’s way of preparing for labor.

Increased Pressure in the Pelvic Area

As the baby’s head descends into the pelvis and the cervix starts to open, you might feel an increased pressure in the pelvic region. This sensation is often described as a heaviness or fullness in the lower abdomen.

Bloody Show

A “bloody show” occurs when the mucus plug that seals the cervix comes away as the cervix dilates.

This mucus can appear pink, brown, or streaked with blood. It’s a sign that the cervix is changing and preparing for labor.

Water Breaking

In some cases, the amniotic sac ruptures, resulting in a gush of amniotic fluid. This is commonly known as the “water breaking.” It’s a clear indicator that labor has begun, and it often happens when the cervix is already dilating.


Contractions play a significant role in cervical dilation. As the muscles of the uterus contract, they put pressure on the cervix, causing it to dilate. These contractions typically become more frequent and regular as labor progresses.

Change in Discharge

Some women notice a change in vaginal discharge as their cervix dilates. It may become more copious, watery, or mucus-like in consistency.

Pain and Discomfort

As the cervix dilates, you may experience increased pain and discomfort. The intensity and frequency of contractions often rise as the cervix opens wider.

Pelvic Changes

Your body may undergo various changes as the cervix dilates, including the descent of the baby’s head into the pelvis. This can affect your posture, gait, and sensations in the lower abdomen.


Effacement is another aspect of cervical change. It refers to the thinning of the cervix. During a cervical exam, your healthcare provider will assess both dilation and effacement. As the cervix effaces, it becomes shorter and thinner, allowing for further dilation.

Does Swimming Help Baby Drop?

Does Swimming Help Baby Drop?

Swimming, as an exercise or activity, does not directly cause a baby to drop or descend lower into the mother’s pelvis. 

The process of the baby “dropping” or descending into the pelvis, also known as “lightening” or engagement, is a natural part of the late stages of pregnancy and is typically influenced by the baby’s position, the mother’s body, and the progress of labor.

The baby’s descent into the pelvis is generally influenced by various factors, including:


Engagement occurs when the baby’s head settles into the mother’s pelvis. This can happen in the weeks or days leading up to labor. However, it is not an event that can be triggered by a specific activity like swimming.

Position of the Baby

The position of the baby, particularly their head, is a significant factor in determining when and how they will engage in the pelvis.

Babies typically assume a head-down position in preparation for birth. This process is not directly related to swimming.

Uterine Contractions

Contractions during labor play a crucial role in helping the baby move down through the birth canal. Swimming is unlikely to induce labor contractions, although some gentle exercise may help with overall muscle tone and preparation for labor.


Gravity is a natural force that plays a role in the baby’s descent. Being upright and active during pregnancy can encourage the baby to move into a favorable position for birth, but this doesn’t mean swimming specifically is required.

Can Swimming Induce Labor?

Can Swimming Induce Labor?

Swimming, as a form of exercise, is generally not considered a method to induce labor. The onset of labor is a complex and highly regulated process, primarily influenced by hormonal changes and the readiness of the pregnant woman’s body for childbirth. 

While exercise, including swimming, can be beneficial during pregnancy, there’s no direct evidence to suggest that it can trigger labor initiation.

However, here are the benefits what does swimming inducing labor:

Physical Fitness

Regular exercise during pregnancy can help maintain or improve physical fitness, including cardiovascular health, muscle tone, and flexibility. Being physically fit can make labor and delivery more manageable for some women.

Stress Reduction

Swimming can be a relaxing and stress-reducing activity, which is especially valuable during pregnancy. Reduced stress and anxiety can contribute to a more positive pregnancy experience.

Improved Comfort

Buoyancy in the water can relieve some of the discomfort associated with late pregnancy, such as backache and swelling, making it an appealing choice for expectant mothers.

Better Sleep

Regular exercise, including swimming, can help improve sleep quality, which is often disrupted during pregnancy.

Preparation for Labor

While swimming may not directly induce labor, it can help prepare the body for labor by maintaining physical fitness and muscle strength, which may make the labor process smoother.

Exercises to Dilate Faster

Exercises to Dilate Faster

Dilation of blood vessels occurs naturally in response to various factors such as increased demand for oxygen and nutrients by the body or changes in body temperature. 

However, there are no specific exercises that can directly and instantly cause blood vessels to dilate faster, as the process is largely regulated by the autonomic nervous system and various physiological mechanisms. 

That said, there are exercises and activities that can promote overall vascular health and improve circulation, indirectly supporting vasodilation over time.

Here are some exercises and lifestyle choices to consider:

Aerobic Exercise

Regular aerobic exercises like brisk walking, jogging, and swimming can improve cardiovascular health. 

Over time, these activities can enhance the efficiency of your heart and improve blood circulation, contributing to better vascular health.

Strength Training

Resistance training can help improve muscle strength and overall fitness. Strong muscles can assist the circulatory system by contracting and relaxing, which can promote healthy blood flow.


Certain yoga poses and deep breathing exercises can help reduce stress and promote relaxation. Lowering stress levels can indirectly support vascular health and vasodilation.

High-Intensity Interval Training (HIIT)

HIIT workouts involve short bursts of intense exercise followed by rest periods. HIIT has been shown to have positive effects on cardiovascular health and may improve blood vessel function over time.

Flexibility Exercises

Stretching and flexibility exercises, like yoga or Pilates, can promote circulation and encourage relaxation, which may indirectly support vasodilation.

Breathing Exercises

Deep breathing exercises, such as diaphragmatic breathing or meditation, can reduce stress and help relax the body. Stress reduction is known to support vascular health.

Hot Baths and Saunas

Heat exposure from hot baths or saunas can cause temporary vasodilation in the skin’s blood vessels, which can promote relaxation. However, this effect is localized and temporary and should be used cautiously.

Diet and Hydration

Maintaining a balanced diet with foods rich in antioxidants, omega-3 fatty acids, and other nutrients can contribute to overall vascular health. Staying hydrated is also important for maintaining healthy blood vessels.


Can You Swim After You Have Started Dilating?

Yes, in many cases, you can continue swimming after you have started dilating during pregnancy.

Does Swimming Help You Dilate at 38 Weeks?

Yes, swimming is influenced by hormonal changes and the body’s readiness for labor.

Does Swimming Help You Dilate at 39 Weeks?

Yes, swimming can be a safe and beneficial exercise during pregnancy of 39 weeks.

Does Swimming Help You Dilate at 40 Weeks?

Definitely! Swimming can be enjoyable and safe during pregnancy of 40 weeks.

Are there any risks associated with swimming after cervical dilation has begun?

Swimming can be safe after dilation has started, but it’s important to be cautious, maintain proper water temperature, and consult with your healthcare provider to ensure it’s appropriate for your specific situation.

To Recap

The idea that swimming directly aids cervical dilation during pregnancy remains unsubstantiated.

Cervical dilation is a complex physiological process largely regulated by hormonal and biological factors, not by physical activity.

While swimming is a recommended exercise during pregnancy due to its low-impact nature and potential benefits for overall health, it should not be misconstrued as a labor-inducing technique.

Expectant mothers are encouraged to consult their healthcare providers for personalized advice regarding exercise during pregnancy, particularly if they have concerns about cervical dilation.

Ultimately, the role of swimming during pregnancy is to promote fitness, well-being, and relaxation, rather than to trigger the onset of labor or influence cervical dilation.

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Marjan Sokolovski

I am a professional swimming coach who has been coaching for over 20 years. I have coached athletes in the Olympics and Paralympics, and I have also helped to train people across the world. I started my coaching career by teaching swimming lessons at a local pool. I was really passionate about teaching people how to swim, but I quickly realized that this wasn't enough for me. I wanted to make a difference in people's lives and help them achieve their goals. I started working with athletes in high school, college, and then professionally. The best part about coaching is that you get the opportunity to work with so many different types of people from all walks of life - it's just incredible! LinkedIn

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