Water Aerobics for Pregnant Women: Indications for Classes, Starting Time, Benefits

Maintaining physical activity is of great importance for the health of the expectant mother, necessary to prevent stagnation, swelling, and to preserve the normal functions of joints, muscles, and ligaments. Every pregnant woman needs to choose a type of physical activity that suits her. Walks, walking, and other forms of movement improve circulation in the expectant mother’s body, stimulate the vessels, and oxygenate the blood. This is very important both for maintaining the woman’s well-being and for the proper intrauterine development of the embryo. 

However, the most effective way to prepare a future mother’s body for the long process of carrying a child and subsequent childbirth is prenatal water aerobics. Today, more and more pregnant women are choosing aquatic fitness, which helps maintain health both during fetal development and in the recovery period after childbirth.

When and how to start prenatal water aerobics classes

When considering the type of physical activity during pregnancy, the question arises at what stage it is appropriate to start water aerobics if the woman is not familiar with it beforehand, and when it is absolutely not advisable to start. Experts believe that aqua fitness for pregnant women has no contraindications throughout the entire pregnancy period. However, when determining the intensity of upcoming activities, it’s important to consider the woman’s temperament, well-being, medical advice, and her readiness to begin exercising. 

If a woman was engaged in aqua fitness before becoming pregnant, she should not stop attending. However, it’s better to hold off on new sports activities in the early stages, as the first trimester is a very critical period when the embryo implants in the uterus, often accompanied by toxicity, nausea, and increased body weakness.

Types of Physical Activity Suitable for Pregnant Women

Aqua aerobics during pregnancy is one of the permissible and most beneficial types of exercise and physical activity. Of course, taking walks in the fresh air and walking at a moderate pace will continue to benefit the female body. Household chores, simple housework, should not be ignored either. Some choose fitness exercises on fitballs, while others prefer Pilates. However, there are contraindications for most physical activities that should be considered when preparing to become a mother. 

Water exercises can confidently be called optimal for women in a “delicate” condition. Swimming and everything related to physical exercises in the water allows for moderate, proper loads on all necessary muscle groups, as well as good relaxation. Typically, the doctor supervising the pregnancy is supportive of a woman’s desire to engage in aqua aerobics for pregnant women.

Benefits of Swimming and Water Exercise

Aqua aerobics during pregnancy has several advantages over other types of activities. During the exercises, the heart actively pumps blood, saturating the body with oxygen, while providing the body with adequate load. Muscle tissues warm up, becoming more resilient and elastic, eliminating blood stagnation. Metabolic processes improve, aiding in the absorption of necessary microelements. 

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Body weight in water feels less, the loads do not lead to injury of ligaments and joints. When performing aqua fitness exercises, excess fats break down, and the skin acquires elasticity and firmness thanks to the massage effect of water. Also, if the child is in an incorrect fetal position (breech presentation), diving and certain movements can help the baby assume the correct position even in the 3rd trimester. Experts agree that women who engage in aqua aerobics during pregnancy cope with childbirth significantly easier.

Timing and Indications for Engaging in Aqua Fitness

When preparing for a pool visit, it’s important to keep in mind that in the 1st trimester, the fertilized egg attaches to the uterine lining. Because of this, many women prefer not to engage in active activities such as even comfortable aqua aerobics during the 1st trimester, especially if there are contraindications. The 2nd trimester is considered the most favorable period, allowing pregnant women to safely and comfortably increase the intensity of their workouts. At this stage of pregnancy, the body has already adapted to the internal changes, and thus responds much better to physical exercises in the 2nd trimester. 

In the 3rd trimester, specialists recommend focusing mainly on breathing exercises and making activities slow-paced, aimed more at relaxation. When starting aqua aerobics for pregnant women, it is important to consider the indications for such workouts.

When Aqua Fitness is Recommended

Aqua aerobics for pregnant women, which provides undeniable benefits to the female body, is recommended for expectant mothers to strengthen health, and also if needed:

• to avoid gaining excess weight;
• to develop correct posture or correct its imperfections;
• to increase skin elasticity and firmness due to the massaging effect, to get rid of cellulite;
• to boost immunity, as the body becomes more resistant to colds;
• to strengthen the heart muscle, improve blood circulation in the body by stimulating its flow to the heart;
• to prevent the development of varicose veins, as exercises in water promote the outflow of venous blood;
• to overcome hypodynamia — exercises help relieve heaviness in the legs, reduce swelling, and improve blood supply to pelvic organs;
• to relieve stress, improve sleep; 
• maintain flexibility;
• strengthen the core;
• relieve the musculoskeletal system.

What a Prenatal Aqua Aerobics Class Includes

Prenatal aqua aerobics with an instructor in the pool lasts no more than an hour and includes four phases: 

• warm-up – swimming from edge to edge a few times, arm and leg movements with maximum amplitude using special equipment;
• aqua fitness – walking in water with leg lifts, arm and leg rotations at different tempos, squats, leg lifts at the pool edge to strengthen the back and core, movements of the legs, hips, and buttocks;
• breathing exercises – inhaling and exhaling into the water with breath-holding for different counts, designed to prepare the pregnant woman for proper breathing during labor;
• stretching – final exercises during which the muscles relax and the heartbeat returns to normal.

The usual algorithm for aqua fitness classes for pregnant women depends on the water temperature. If it is around 25 degrees, more physical exercises are included in the routine, combined with breathing techniques to prevent hypothermia.

What to consider when attending pool sessions?

When planning to visit the pool, a woman should consider that water in most pools is treated with chlorine. If a pregnant woman experiences allergic reactions, she should look for alternatives, such as choosing a pool with seawater. When observing experienced women actively working out in prenatal aqua aerobics, she should not overestimate her physical capabilities by trying to keep up with their pace. 
The intensity of exercises should be increased gradually, without excessive strain, adding complexity and quantity step by step, increasing their level. It is advisable to start with one session per week, later introducing a second one into the schedule and attending them regularly. If you feel tired or cold in the water, you should exit, rest, and warm up. It is recommended to wait at least an hour after eating before starting water fitness classes. Also, it is not advisable to eat heavily immediately after finishing the session.