What pregnant women need to know about water aerobics

You contribute to the development of the fetal brain

According to the Aqua Fitness Association, resistance in water is about 12 to 15 times higher than resistance outside water. Exercising outside the water is more difficult for pregnant ladies, due to gravity; it also makes them more susceptible to common injuries. Unlike exercising outside the water, water aerobics can be of similar exercise intensity, such as exercising with dumbbells or other exercise devices, thanks to water resistance. It enhances muscle strength of various parts of the body, without stressing your joints. Besides, when your chest is under water, the heart capacity may be increased by 27-30%, compared to exercising outside water. The contractions of the heart become stronger, increasing your lung capacity and the level of oxygen in the blood. Experts believe that this is a good form of exercise during pregnancy because it helps activate the development of fetal brain cells, preventing at the same time injuries to pregnant women.

Let's take a look at this popular exercise trend adopted by expectant mothers abroad

A professional trainer of water aerobics argues that this exercise has become popular among pregnant women abroad for many years for various reasons. Due to the buoyancy of water, even pregnant women in the latter stages of pregnancy may participate in water aerobics, including some light jumping, without much pressure. At the same time, water aerobics effectively trains the thighs, arms and various other muscles, because of water resistance. Finally, this form of exercise protects the bones, too.

The benefits of exercise during pregnancy

1. Exercise effectively relieves the discomfort of pregnancy: 

Water aerobics trains and strengthens the muscles of the abdomen, the back, the chest, the hips and legs, helps pregnant women to maintain their weight and the proper cardiovascular function, relieves from back pain, while preventing other problems, too, such as varicose veins and swelling.

2. You do not need to know how to swim:

Water aerobics does not require your head to be under water, so even women who cannot swim can actually take part!

3. No discomfort due to sweating:

For those who dislike heavy sweating after exercise, exercising in the water relieves you of the discomfort of sweat.

4. It is easy for pregnant women to learn the steps of water aerobics, including front-back and left-right pushing and pulling of arms, repetition times, light jumping, lifting of legs, kicking, squatting and kicking from frog position, and so on. Even women in the last stages of pregnancy can practise these steps.

Always have family members accompany you, as safety should always be your priority

The water aerobics instructor also advises that expectant mothers can only do water aerobics after consulting their doctor and as long as their pregnancy is stable. As long as there is no breaking of the water, bleeding or pain in the lower abdomen, women in the final stage of pregnancy can continue to do these exercises. While the steps of water aerobics are very simple, it is strongly recommended even at this stage that mothers perform these exercises under the supervision of trainers, medical personnel or members of their family. Remember that safety is always your priority and try to visit swimming pools exclusively used by pregnant women. If you choose to go to public pools, keep a distance from the crowd and wear non-slip shoes at all times to avoid slippage.

Take part in water aerobics classes designed for future mums

Water aerobics courses for future mums take place in pools with water temperature of about 29-30°C, which is the most suitable. Lower water temperatures can easily cause uterine contraction, causing frequent need to urinate. Even worse, frequent visits to the toilet inevitably pose a greater risk of slipping. Besides, you can easily feel cold, due to the change in temperature between the water and the pool area.