If you’re looking for a fitness regimen that will help you keep fit throughout your pregnancy, consider doing some water aerobics. Being in water will take the weight off your legs and back and you will feel more comfortable working out.
Aside from that, aquarobics has been shown to help during labor. According to a study published recently in the journal Reproductive Health, a course of water aerobics classes done by sedentary and low risk pregnant women has been shown to reduce the amount of pain-killing medication women request during labor.
If you are not currently exercising and would like a program you can be comfortable with, an excellent, low-impact program for pregnant women is aqua aerobics or water fitness. Aqua aerobics has most of the fat-burning and endurance-building qualities of land-based aerobics, without the high-impact pounding that can be dangerous while pregnant.
Guidelines when exercising in the pool
First of all, remember that you sweat, even when you’re in the water, so you need to drink plenty of water before, during and after your workouts. Always keep a water bottle nearby so you can take a good swig every 10 minutes or so.
Secondly, be sure to wear a bathing suit with a supportive top (or wear a jog bra underneath your swimsuit). You might also want to wear an abdominal support as your pregnancy progresses — as your belly and breasts get larger, they’ll also be more pendulous, and movement through the water can get uncomfortable.
Thirdly, slow your movements as necessary so that you aren’t exercising to exhaustion. The water offers a lot of resistance, and trying to move your growing body through it can be very tiring!
If you’re in an outdoor pool, be sure to wear sunscreen and a cap or visor because your skin can become more sun-sensitive during pregnancy.
For the most benefit, exercise regularly. A good rule of thumb is at least 20 minutes three times a week.
Begin slowly and increase gradually. This is not only more comfortable, but also safer.
