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Water Aerobics and Water Therapy During Pregnancy

By Charlene Torkelson

Most doctors recommend a low-impact exercise program for women during pregnancy. For many pregnant women, exercise seems to provide an easier delivery, a quicker recovery time and a faster loss of gained weight after the birth. Exercise also keeps the body in shape by increasing circulation, flexibility, muscle tone and stamina. "Low impact" refers to the type of exercise that is easier and more comfortable on the joints, particularly ankles and knees that take the brunt of the jarring during exercise.

If you are not currently exercising and would like a program you can be comfortable with, an excellent, low-impact program for pregnant women is aqua aerobics or water fitness. Of course any exercise program during pregnancy, especially if you were not already exercising prior, needs to be discussed with your doctor. There are conditions that may need closer monitoring, or your doctor may recommend no exercise at all.

Aqua aerobics and water therapy have been around for centuries, with ancient Romans and Greeks using the hot spas and springs as therapy for many ailments. In the United States, people began to notice when President Franklin D. Roosevelt used water therapy as treatment for his polio. The warmth and the compression of the water on the muscles and joints of the body are considered very therapeutic. Many find the water ideal for recovery and rehabilitation after surgeries. It is only natural that water exercise would be comfortable and soothing for pregnant women as well.

Water exercise is easy and safe, as well as beneficial to all levels from beginner to advanced. It isn't even necessary to be a swimmer to begin exercise in the shallow end of the pool. Most aquatic classes are conducted in an indoor pool, as the depth and temperature are easily controlled. As you progress, you may move from knee depth to chest to deeper water.

Why Water?

Dr. Jeremy Sims, in his article "Aerobics: Water Aerobics," says that water aerobics is not only a more comfortable workout, but a better workout all around. Walking on land for 30 minutes uses 135 calories, while walking in deep water for the same amount of time uses 264 calories due to the resistance produced by the water. That's almost twice as much energy expended in the same length of time.

The heat of the pool creates a comfortable and soothing place for exercise. Not only is the pool an ideal place for working out, it is also very relaxing. John Foss, owner of Foss Swim School, recommends the temperature of the pool be around 90 degrees F. "The danger to pregnant women is overheating, so never use a hot tub," Foss says. "Just floating in the water can be very good for a pregnant woman carrying the added weight of a baby." The water of the pool cools and prevents overheating, a danger not only to the mother but also to the baby.

The water provides buoyancy due to the reduction of the gravitational force, making you feel lighter with less stress on the body. Melissa Ramsdell, in her article "Water Aerobics in Pregnancy," says a 120-pound woman feels like 12 pounds in the water. The lightness felt in the water gives exercise a greater comfort, especially when you are carrying the additional weight of a baby. Ramsdell claims that many have found water aerobics to ease morning sickness and decrease chances of varicose veins in the legs and swelling of the ankles and feet.

Jane Katz in her book Water Fitness During Your Pregnancy (1995, Human Kinetics) agrees with Foss on the benefits of water. Katz has been an expert in the water exercise and swim fields for more than 30 years. She has studied the effects of water exercise specifically on pregnant women for more than 15 years and has written many books on swimming and water fitness.

Katz recommends not only toning and strengthening exercises, but also stroke workouts. These can be modified depending on your stage of pregnancy. Her book includes suggested exercises for each trimester as well as a chapter on postpartum aqua fitness to get back in shape after the birth.

Getting Started

The resistance of the water increases strength and tone by simply using the water to push or pull against. There are many pieces of water equipment used to enhance this process. There are flippers, both for the hands and feet, and weights designed for use in the water. Or you may simply use the normal push and pull of the feet and hands as you swim.

Foss recommends the dolphin kick as one of the best exercises to do in the water. "Water allows you to do movements and work muscles that you aren't able to on land because of the buoyancy," he says, using as an example how difficult it is for a pregnant woman to touch her toes on land. In the water, however, those muscles can easily be used.

"The best way to exercise is to be in water at arm pit level when standing," he says. His recommendations for a good water class are: 1) warm up, 2) exercise and 3) relaxation.

Foss cautions pregnant women to never jump or dive into the water, however. Not only could it be a shock to the body, but it is also often difficult to accurately judge the water's depth.

Reaping the Maximum Benefit

Whenever exercising, consider the following suggestions:

Water aerobics classes can be found at your local community center or health club. If you are still reluctant to try one of these classes, ask to observe a class to see if the exercises are ones you would feel comfortable doing. There are many levels; find the one that is right for you.    Join us at Aqua~Fit where the FIRST CLASS IS FREE--CALL 972-578-7946 FOR MORE INFORMATION.  Preganant Moms are welcome in any of the aquatic classes.

Aqua aerobics isn't only for pregnant women; it is great for people of all ages and is a low-impact option after birth to return to your pre-pregnancy look and feel. An aqua aerobics class is also a great way to meet new people and enjoy yourself.

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