Water Aerobics Classes for Pregnant Women

Regular exercise is just as important during pregnancy as it is during other times in your life. However, while pregnant, some women might need to adjust their workout routine, especially those who prefer high-impact workouts or contact sports. Instead, try a water aerobics class. Water-based exercise provides physical activity in a low-impact environment that will not hurt the mother or baby. Discuss your exercise plan with your doctor, however, before you begin.

Exercise Guidelines

• Most women who have low-risk pregnancies can exercise safely; however, the American Pregnancy Association recommends regular exercise in moderation. If you feel pain or get too tired, stop your activity. Do not exercise so vigorously that you can't talk during your workout or lose your breath. Even in the pool, it's important to keep drinking water to stay hydrated.

Benefits

• Water aerobics can be a great benefit during pregnancy. According to "Fit Pregnancy," expectant mothers who do water aerobics experience a decrease of leg swelling, a common side effect of pregnancy. A study in "Reproductive Health" report that women who took water aerobics classes during pregnancy did not ask for pain medication during delivery as much as those who did not do aerobics. The water acts as a soothing cushion for your joints, which can ache as your body expands.

All the Right Moves

• The basic movements of aerobics, including stepping, doing knee bends and moving your arms in various poses, are all approved for most women during pregnancy. Hold on to the pool wall for support during step-ups, if needed, and perform all moves slowly to prevent muscle strain. Swimming laps, walking across the shallow end of the pool and resistance exercises using kick boards are also good exercise options for pregnant women.

Considerations

• Certain aerobics moves might be difficult for you to do, especially during the third trimester of pregnancy. Although the water is more forgiving than dry land, your balance can still be affected by your ever-shifting center of gravity. Do twisting, bending and turning movements slowly and carefully to avoid feeling dizzy or off-balance. Stop exercising if you feel lightheaded, dizzy or experience abdominal or chest pain. Let your doctor know if you have any bleeding or spotting after a water aerobics class.