Safe & Effective Aquatic Exercises For Pregnancy & Postpartum
The benefits of aquatic exercises during pregnancy and postpartum cannot be stressed enough. The gentle impact of exercising in water reduces the risk of injury as it less stressful than exercising on land where gravity pulls you down and makes you heavier (even more so when you are pregnant).
Water offers natural resistance which makes it a great environment for strength training. This level of resistance helps to build and tone muscles, while the support of the water allows for a greater range of movement, improving flexibility and mobility.
It can be difficult to be flexible and mobile when you feel heavy or have swollen legs and feet, which can often be an issue for pregnant or postpartum women. Buoyancy in the water can help by making the body feel weightless, making exercises easier to perform.
When you are immersed in water there is resistance all around you, so unlike land-based exercises where one movement uses muscle but the opposite movement uses gravity, any direction in water engages the muscles. This works to improve your balance and coordination as the body needs to adapt to the changing environment and resistance of the water.
During pregnancy and postpartum there are significant changes that occur in the body, both physically as the body adapts to accommodate a baby, and mentally due to hormonal changes. Shortness of breath, increased heart rate, weight gain, swollen legs and back ache can all be valid reasons why we may not wish to exercise during pregnancy, and mood swings caused by a surge in hormones will not convince us otherwise.
However, water-based exercises are probably one of the best forms of exercise as they are a low-impact but highly-effective way to keep physically, and mentally well.
Benefits & Safe Exercises During Pregnancy
Regular exercise during pregnancy provides both the mother and the baby with numerous benefits. Improving your physical fitness when you are pregnant will help you to maintain a healthy weight and keep your muscles toned and strong which, in turn, will improve your posture (which is one of the reasons pregnant women suffer with back ache).
The natural resistance that water creates means your muscles have to work harder to move than they do on land, and your core muscles (abdominals, obliques and lower back) must work harder together to stabilize your body. Having stronger muscles, especially in the legs and back, helps prepare the body for labour and aid in optimal birthing positions.
Key benefits of exercising during pregnancy include:
Reducing the risk of gestational diabetes, preeclampsia and high blood pressure
Maintaining healthy weight and muscle tone
Improving posture and reducing back pain
Preparing the body for labour and optimal birthing positions
Always consult with your healthcare provider before starting any exercise program to ensure it is safe for you and your baby, and remember that you are pregnant so avoid over-exerting yourself and steer clear of any high-impact exercises or those with a high risk of falling. This is what makes prenatal water-based exercise so great - you cannot fall!
Safe exercise options during pregnancy:
Walking and cycling: Low-impact exercises that can be adjusted to any fitness level
Swimming: Provides a full body workout with the benefits of buoyancy, reducing strain on muscles and joints
Water walking: Perfect for non-confident swimmers
Aqua aerobics: Offers water resistance benefits without swimming
Floating relaxation: Gentle and soothing for relaxation
Aqua Natal classes: Specifically designed to support the physical and mental well-being of pregnant women
As your pregnancy progresses you will appreciate the comfortable and soothing environment of the water even more, and the buoyancy can help alleviate back pain or other pregnancy-related discomfort, reduce swelling and improve posture.
Benefits & Safe Exercises For Postpartum
Your body has experienced trauma: your ligaments and muscles have stretched, you may have gained weight, and you will be experiencing a drop in hormone levels which may contribute to postpartum blues. By exercising in water you are taking the stress away from aching joints and tired muscles, and improving your cardiovascular fitness without the strain or impact of land-based exercises.
Benefits of aquatic exercise postpartum:
Regains strength and fitness in a supportive environment
Improves muscle tone and cardiovascular health
Promotes relaxation (very important now you have a baby to look after)
Helps with pelvic floor exercises
Reduces stress on aching joints and tired muscles
Effective postpartum water exercises:
Pelvic tilts: Uses water's buoyancy to strengthen core and pelvic floor muscles
Squats and lunges: Engage core and leg muscles without impacting joints
Knee lifts and leg extensions: Target key muscle groups safely
Water-walking and jogging: Low-impact cardiovascular exercise
Swimming: Full-body workout with joint support
Aqua aerobic classes: Offer group support and improve mental well-being
Help Those Hormones
Your hormones will fluctuate during pregnancy and postpartum. This change can impact both your physical and mental well-being, so it is important to understand how to adapt and adjust your activity levels based on what is happening in your body.
The key hormones are:
Relaxin - increases ligament flexibility and potentially leads to joint instability and injury risk.
Estrogen and progesterone - impacts mood, energy levels and pelvic floor health.
Significant hormonal shifts throughout your pregnancy and postpartum can affect your energy levels and motivation, so listen to your body and adjust the intensity and duration of your exercise accordingly.
Exercise releases endorphins - the "happy hormones" - which can help to improve mood, reduce stress and manage pain. Physical activity can also improve overall energy levels and promote better sleep patterns.
The pressure that water exerts on the body can help improve circulation and reduce swelling, and water is naturally soothing and calming, making it the perfect environment for pregnant and postpartum women to exercise in.