Some water aerobics exercises for pregnant women include walking, running, raising your knees or kicking your legs, always keeping your body in the water and can be done by most pregnant women.
Water aerobics, in most cases, is indicated from 3 months of pregnancy, which is the period in which the risk of miscarriage decreases and can normally be practiced until the end of pregnancy, but before starting water aerobics, the A woman should consult her obstetrician.
Generally, pregnant women should do water aerobics 2 to 3 times a week for about 45 minutes, as it leads to increased mobility in muscles and joints, helping to maintain controlled body weight and balance, helping in the healthy development of the baby and facilitating labor.
Some exercises that can be done during class include:
Exercise 1
Stand upright and walk in the water, keeping your arms out of the water, making 90 degrees with your elbows and trying to bring them together in front
Exercise 2
With the body immersed in the water, the pregnant woman should place her arms close to her thighs and open and close her arms as quickly as possible.
Exercise 3
The woman must hold on to the edge of the pool and kick her legs with her feet inserted into the water;
Exercise 4
Run in the water without leaving the area, raising your knees towards your chest
Water aerobics exercises can be done with the help of material, such as shin guards, pool noodles, elastic bands or dumbbells, depending on the objective of the exercise, and the use of material, in most cases, makes the 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 relaxationreducing anxiety and stress;
- Strengthens musclesincluding the muscles of the perineum, which is important during natural birth;
- Helps control weight within the appropriate;
- Contributes to calmer sleep and deep;
- Improves circulationas the position adopted in the water promotes venous return;
- Increases body balance.
In addition to these advantages, the fact that water aerobics is done in water makes movements easier, as there is a sensation of less 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 cleans the water daily.
In addition to physical activity, pregnant women must eat a balanced diet suited to their needs. Watch the video to learn how to eat.
