Guide to Water Aerobics for Pregnant Women

It is highly recommended for pregnant women to take on a low-impact exercise routine throughout her pregnancy. It helps keep the body in shape as it undergoes its many changes, and keeping a healthy tone in muscles, stamina and flexibility should even help make things easier when it comes to childbirth. However, pregnancy makes normal exercise more difficult, and the chance for injury can be greater and more dangerous. This is why water aerobics are a great choice when it comes to exercise during pregnancy. They are great for anyone, really, and especially appeal to those in rehabilitation from an injury, recovering from surgery, or those with arthritis. It's because it's the safest and least impacting way for resistance training, as 50% to 90% of the body is supported by the water (depending upon what depth of water you happen to be in), the risk of injury is extremely minimal, there is much less impact on tendons and joints, and it is just as great if not better than similar exercise on land. Also, as long as it's done in a pool and not a spa or jacuzzi (places which pregnant women should not be in, anyway), there is no risk of overheating.

Types of Exercises

Different types of water exercises may include walking, jogging or running in laps in the shallower area of the pool, which is generally twice as effective as doing the same thing out of the water. Just 30 minutes of such exercise can help burn 200-300 calories, and will circulate your blood flow and breathing into building a healthy stamina that is not just a good thing to have in general, but extremely useful when it comes to delivery. You also have a wider range of movement in the water, and accommodates flexibility and better balance than you would have on land.

More complicated exercises may include dolphin kicks, squats, and even dancing. Kicking and paddling is good, as it allows you to work all of your body's muscles while being supported by the water. Squats are done just like they are on land, except now you have more resistance in the water, giving you a better and safer workout. With squats, try doing them about 5 times. Of course, other exercises may be shown to you by an instructor, if you have an interest in taking a water aerobics class that are normally held in gyms, health clubs or community centers like the YMCA. Whether alone or in a class, a good exercise routine is created when you go for about 30 minutes at least 3 times a week.

Safety Tips and Recommended Equipment

Just because you are spending time in the water doesn't mean you can't get hydrated. Your body should not overheat, but you still need to drink plenty of water during your routine, especially being pregnant, so be sure to keep water nearby.

If you are in an outdoor pool, be sure to have adequate water-proof sun protection. Of course, an indoor pool is usually more ideal, as you won't have to worry about the sun, the temperature of the water is controlled a lot better, and you can go even in the cold of winter.

Water shoes are also suggested to protect your feet, or even flippers (available for the hands and feet) if you wish.

Pregnant women should never jump or dive into the pool. Cool water can be a shock to the body and the baby, and it can be dangerous to jump in when the depth may not be what you think it is. In any case, it isn't good to take chances, especially during pregnancy. Also, when in the water, if you begin to feel very tired, dizzy or lightheaded, or really any signal of discomfort, be safe and stop.