Some aqua aerobics exercises for pregnant women include walking, running, raising their knees or kicking their legs, always keeping the body in the water and can be done by most pregnant women.
Water aerobics, in most cases, is indicated from 3 months of gestation, which is the period in which the risk of miscarriage decreases and, usually it can be practiced until the end of pregnancy, but before beginning the practice of water aerobics, woman should consult the obstetrician.
Generally, the pregnant woman should do water aerobics 2 to 3 times a week for about 45 minutes, as it leads to increased mobility of muscles and joints, helping to maintain controlled body weight and balance and, helping the baby's healthy development and facilitating labor.
Some exercises that can be done during class include:
Stand and walk in the water, keeping your arms out of the water at 90 degrees with your elbows and trying to bring them forward
With the body immersed in the water, the pregnant woman should lean her arms against her thighs and open and close her arms as soon as possible
The woman must hold on to the edge of the pool and tap her legs with her feet in the water;
Run in water without leaving the site, raising your knees towards your chest
Water aerobics exercises can be done with the aid of material, such as shin guards, pool noodles, elastic or dumbbells, according to the purpose of the exercise, and the use of material in most cases makes exercise difficult.
Main benefits
Water aerobics is a physical activity that has immense advantages for pregnant women, such as:
- Relieves and prevents back pain, which occurs due to the weight of the belly; Promotes physical and mental relaxation, reducing anxiety and stress; Strengthens the muscles, including the muscles of the perineum, which is important at the time of normal birth; Helps to control weight within the proper; Contributes to a calmer and deeper sleep; Improves circulation, as the position adopted in water promotes venous return; Increases body balance.
In addition to these advantages, the fact that water aerobics is performed in water, facilitates movements, as there is a feeling of lower body weight, in addition to reducing the impact on the joints, especially the knees.
Although water aerobics is beneficial for most pregnant women, it also has the disadvantage of increasing the chances of developing urinary infections and, therefore, it is important to choose a pool that performs daily water cleaning.
In addition to physical activity, the pregnant woman must eat a balanced diet that is adequate to her needs. Watch the video to learn how to eat.
