Please read below for information on exercising while pegnant. All of our Aqua Classes, are catered for pregnant women, so you can attend any of the classes (see timetable on Aqua Page). Have a chat with your instructor, before the class for any adaptions you may need to make. Happy Exercising.
Keeping healthy while you are pregnant is of primary importance for both you and your baby and taking some form of exercise will go a long way to keeping you fit.
There are a number of forms of exercise that are suitable when you are pregnant but whatever you do, check it out with your doctor or midwife first.
Exercise tones your muscles ready for the strain of labour but also encourages a general feeling of well-being. You will feel more alive and positive and the action and rocking will stimulate your baby.
Exercise can also be helpful in coping with a number of minor ailments that are experienced throughout pregnancy. For example, many women find that they have trouble sleeping, which is often caused by not having enough exercise during the day. You do not need to go for a five-mile jog to help you sleep but some light exercise, such as walking the dog can help. Exercise does not have to be strenuous to promote sleep, but a light tiredness can be enough to combat the feeling of being unable to get comfortable. Exercise can also help women to feel as though they are in control of some the the symptoms of pregnancy.
Many pools and health centres run special aqua-aerobics classes for pregnant women, and these, or gentle standard aqua-aerobics, are a good form of exercise. Exercising in water supports the joints, so little impact is suffered. The increased buoyancy offered by exercising in water allows a higher level of movement to be achieved without risking damage or injury.
Classes designed for pregnant women are likely to be of a lower impact than a standard class, and will use either lighter weights or no weights at all. There is likely to be a focus on breathing and keeping the movements small and controlled. These classes also offer a good place to meet other women, form friendships and find support.
Many women find exercising in water very relaxing, and find they are able to work for longer periods, as they feel supported in the water. However, exercise in water still causes perspiration, and it is important to recognise that fluids are lost and need to be replaced during or after exercising.
The main benefit of swimming is that the exercise is done in water, which supports the joints and helps reduce the likelihood of injury. Swimming is good for stamina and toning the body, and promotes a feeling of general well being. It is important to swim in a heated pool during pregnancy, and not to push yourself too hard. It is important to rest frequently, and to take the exercise at your own pace. This can be quite simple with swimming, as it is often an activity done alone or as a couple. This way there is no feeling of peer pressure or having to keep up with others.
Preggy Aqua is exercises for pregnant women that are carried out in water. Classes are usually conducted by a trained and qualified instructor and offer pregnant women an opportunity to exercise safely and effectively.
Classes should include a warm-up, a modified cardiovascular section, strengthening, stability and toning exercises, gentle stretches, relaxation and cool-down. The main focus throughout is on lower abdominal stability and pelvic floor awareness and exercise.
Why is Preggy Aqua ideal for pregnancy exercise?
The buoyancy, hydrostatic pressure and natural resistance of water make it the ideal medium for exercise during pregnancy, particularly in the later stages when the extra weight may make other forms of exercise too tiresome or difficult.
Buoyancy. Most aqua natal exercises are done in chest-depth water, which means that a pregnant woman will only experience 25-30% of her body weight. This relieves stress on weight-bearing joints and permits increased freedom of movement. Not surprisingly, most women find this sensation of being light and agile very enjoyable.
Hydrostatic pressure. When the body is immersed in water it experiences hydrostatic pressure - a sort of inward squashing force. Hydrostatic pressure can significantly reduce swelling on the lower limbs and also help relieve joint pain.
Turbulence and resistance. The natural turbulence and resistance properties of water can be used to offer a workout of varied intensity.
Buoyancy, turbulence, resistance and hydrostatic pressure all act together to make maintaining an upright posture somewhat challenging for a pregnant woman, forcing her to use (and consequently strengthen) her core stability muscles in the back and stomach.
What are the benefits of Preggy Aqua exercies?
What are the Keeping fit during pregnancy is important for physical and mental health. Studies show that women who exercise during pregnancy have a shorter labour and return to their pre-pregnancy weight much faster than women who did not exercise. Other benefits include:
- Helps prepare for labour
- Improves core stability
- Promotes awareness of pelvic floor muscles
- Maintenance of mobility and muscle tone
- Assists post natal recovery
- Improves postural awareness
- Reduces back pain
- Improves co-ordination and balance
- Promotes healthy weight gain
- Increases body awareness
- Aids bonding with the foetus
- Improves sleep quality
- Reduces fluid retention
- Increases circulation
- Improves breath awareness and control
- Improves bowel function
- Enhanced well-being
- Provides social support with other pregnant women
- Maintenance of cardio-vascular fitness.
- You can attend any of the aqua classes on our timetable, just let the instructor know before hand and they will do their best to accommodate you.