Looking for effective ways to accommodate your growing baby bump? Look no further, Aquatic exercise is one of the safest, most efficient forms of exercises out there! Working out in the water provides a natural form of resistance that challenges your muscles, whilst supporting you at the same time. Here are 10 reasons why expecting mothers should get involved in aquatic exercise: Delivery Benefits:
Maintain physical fitness to ensure you are prepared for the physical demands of childbirth. Hydrotherapy have been reported to reduce stress and pain during labour. Hydrotherapy is also something you can do at all stages of your pregnancy.
Core Strength, Stability, Posture:
Movement in water provides resistance to the core muscles which helps maintain correct posture. Aquatic exercise better prepares your abdominal for functional use compared to land-based exercise. Water enables for a larger variety of isolation exercises on the core muscles which is limited on the pregnant body on land.
Greater flexibility and balance:
Providing assistance for upper and lower body motions, buoyancy is able to help enhance flexibility of tight and imbalanced muscle groups. This increases the range of motion with less discomfort than if attempted on land.
The density difference between water and the human body allows water to reduce the stress by up to 70% on your joints, bones, and muscles because of waters unloading property of buoyancy. This is a very safe and effective way to exercise for those who are pregnant as they can control the level at which they work.
Less Painful Limbs:
During pregnancy, the extra fluid in the body and the pressure from the growing uterus can cause swelling (or "edema") in the ankles and feet. The swelling tends to get worse as a woman's due date nears.
Water pressure helps reduce swelling. Research has shown that just being in the water can reduce swelling as effectively as drugs. Its was found that water activities have diuretic and edema-relieving effects similar to static immersion.
Varicose veins and hemorrhoids develop as a result of venous pressure; exercise in the water has been shown to reduce this venous pressure. The combination of water pressure and movement of the muscles will work as a pump to helps return blood from the veins in the limbs.
Pregnant women have an elevated core temperature and must be cautious about overheating themselves and the fetus during exercise, especially during the first trimester. Water that is an appropriate temperature (26 to 28 degree Celsius) help cool the body effectively during exercise.
An appropriate diet during pregnancy is important for the mother’s health and for proper prenatal development. Since aquatic fitness allows you to safely remain active at all times throughout your pregnancy, it is easier to ensure your weight gain is "all baby" (baby, placenta, and amniotic fluid.) Not only are you more comfortable during your pregnancy, if you exercise regularly it makes it easier to regain your original figure after delivery!
Eases Gastrointestinal Problems:
With the growth of fetus, digestive system function may be affected. Movement and exercises will help to soothe the gastrointestinal problems.
Last but not least, aquatic exercise is a great way to help you get out of the house and meet other expecting Mums with similar interests and hobbies.