Trying to stay physically active during pregnancy is not only good for your physical health but your mental health, as well. But, it can be hard to do all the activities you once did while carrying around all that extra weight! Moms should look to the water during pregnancy to get their muscles moving without overexerting themselves. Here are the benefits of trying water aerobics during pregnancy.
Why Working Out Is Beneficial
Exercising regularly has many health benefits, especially while pregnant. The Mayo Clinic says exercise can help you physically: reducing backaches, swelling, and helping you maintain a healthy weight throughout your pregnancy.
In addition, exercise can help you mentally; it can help you sleep better, and boost your mood. The Mayo Clinic also says exercise can lower your risk for gestational diabetes and shorten your labour (which is always a plus). The American College of Obstetricians and Gynecologists (ACOG) recommends healthy pregnant women get up to 15 hours of moderate exercise per week. Be sure to check with your doctor before starting any exercise to make sure it won't cause any complications. But, if your doctor gives you the green light, it's time to get up and get moving!
Benefits Of The Water
Traditional workouts may be hard on your joints, especially as your progress and your baby grows bigger. That extra weight can put increased pressure on your joints, back, and other muscles. That's why the water is so great; according to What To Expect, in the water, you weigh a tenth of what you do on land! That's good news for any pregnant woman.
Putting on a bathing suit while pregnant may be the last thing you want to do, but the water has many benefits for your pregnant body. The lightened load will allow you to move around easier and with less pain, helping you exercise for longer periods of time. According to What To Expect, exercising in the water can also reduce swelling in the ankles and feet, as well as reduce that terrible sciatic nerve pain. It can also cool you down. Being pregnant increases your body temperature and a dip in the water can help make you feel cooler.
A Variety Of Water Exercises
There are a number of exercises that you can do in the pool while pregnant. First, is an exercise Parents Magazine calls the "cross-country ski" exercise. Hop (carefully) to put your right leg in front and left leg in back, bending both legs at the same time in a lunge position. Then jump to switch legs. This exercise strengthens your legs and stretches your calves. Another exercise is called the "pendulum cross." Do this one by standing on one foot, moving the other one out to the side, the across your body, while moving your arms in the opposite direction. Repeat with the opposite legs. This exercise helps strengthen your core and not inner and outer thighs.
Any exercise you do, try to go a few reps on each leg to make a more balanced workout. If you don't want to do exercises on your own, you can take a water aerobics class. These are fun options because you will be with a group and will be able to ask questions. Just be sure to tell the instructor you're pregnant so she can offer modifications for you, if necessary. You may want to grab a pool noodle, too. These floating contraptions will give you extra support in the pool while you work on a variety of exercises.
What To Avoid
Your growing belly may alter your center of gravity, so it's best to take your time and be careful in and around the pool. You don't want to slip and fall on any excess water around the pool! Also, avoid diving into the pool; instead, wade in slowly. The hot tub is also a big no-no. That's because, according to What To Expect, it will raise your body temperature too high which could cause problems for your unborn baby.
How To Exercise Safely
Staying hydrated during exercise is very important. It may be hard to notice, but you will sweat during water exercise, so it's important to rehydrate when you're done. Be sure to carry water with you at all times to make sure you're getting enough throughout the day. And always stop exercising at any sign of a problem, which the Mayo Clinic defines as any bleeding, dizziness, headache, or chest pain. This is not a complete list of complications, so always call your doctor if anything feels out of the ordinary.
Sources: Mayo Clinic, American College of Obstetricians and Gynecologists, What To Expect, Parents Magazine