Working out is perfectly safe and recommended while pregnant as it’s one of the best ways to minimize the aches, pains and discomfort that you may experience during your pregnancy.
If you were training regularly before you became pregnant, it’s important that you continue working out during your pregnancy and if you weren’t training before pregnancy this is a very good time to start. Keep in mind that during pregnancy your limbs become softer and more supple. Along with changes in your body shape, this can make you more prone to injury, so the routines you were doing before will need to be altered when you are pregnant.
Since pregnancy greatly reduces what you can do aerobically, walking or aqua aerobics is one of your best options.
Benefits of Aqua Aerobics While Pregnant
— The buoyancy of the water supports your body frame when working out. The support that water gives takes the strain off your joints and muscles along with lessening backaches.
— As it can get very hot in summer in Vietnam and in the south it can be hot for most of the year, working out in water keeps your body cool and stops you from overheating. It will also decrease any swelling of joints. If you don’t have access to an indoor pool make sure you choose the coolest part of the day to workout in water if outside. I would recommend first thing in the morning or late afternoon.
— Water aerobics provides core strength, stability and posture. The resistance of the water during aqua aerobics strengthens your abdominal and lower back muscles which helps with stability and posture throughout your pregnancy.
— Regular water exercise may have the potential to make delivery easier. A small study published in the medical journal Reproductive Health by researchers in Brazil found that for women who regularly did aqua-aerobics, a smaller percentage needed epidural for pain relief during pregnancy compared to those that didn’t exercise at all.
— Water exercise improves circulation and decreases varicose veins and haemorrhoids. The pressure of the water combined with the movement of your muscles helps return blood from the veins in the lower extremities. The hydrostatic force that is produced from the water while working out increases uterine blood flow that is essential to grow a healthy baby and placenta.
— Gastrointestinal problems may be decreased due to the movement with gravity that helps improve digestive system function which can become problematic by the presence of a foetus.
— Women may start to feel isolated while pregnant due to not venturing out as much. Aqua-aerobics provides a social setting to meet other expecting mothers with similar interests and hobbies, which can provide a support system along with motivation to get you out of the house on a regular basis.
Aqua-aerobics is the perfect form of exercise before, during and after pregnancy. Make sure you consult your doctor before starting any exercise routine during pregnancy, and train with a qualified aqua-aerobics trainer specialising in working with pregnant women to assist you in designing a pregnancy-specific programme.
Amazin is a Prana Samyama meditation Yin Yoga teacher and performance coach having trained Olympic athletes to special forces. She is also a former natural competitive bodybuilder and the first Vietnamese internationally published health and fitness author and DNA fitness trainer. For more info click on amazinlethi.com