The Benefits of Water Fitness During Pregnancy (Plus Exercise Suggestions)
Staying active during pregnancy is important for both your physical and mental well-being, and water fitness offers an excellent way to maintain a healthy lifestyle. Water-based exercises provide unique benefits for expectant mothers, including reduced joint strain, improved circulation, and a safe environment for movement. Whether you’re an experienced swimmer or new to water fitness, there are plenty of exercises you can do to stay fit throughout your pregnancy.
The Benefits of Water Fitness During Pregnancy
1. Low-Impact Movement
As your body changes and your baby grows, high-impact activities can become uncomfortable or even risky. Water fitness, however, is a low-impact form of exercise that minimises stress on your joints and ligaments. The buoyancy of the water supports your growing belly, reducing pressure on your back, knees, and ankles while allowing you to move freely.
2. Improves Circulation
Pregnancy can lead to swelling in your legs and feet due to poor circulation. The gentle resistance of water and the pressure it provides can help reduce swelling by improving blood flow. This increase in circulation also delivers more oxygen and nutrients to both you and your baby, which is beneficial for overall health.
3. Relieves Back Pain
As your belly grows, your center of gravity shifts, which can lead to back pain. The water supports your body, taking the load off your spine and allowing you to stretch and move with ease. Gentle exercises in the water can help alleviate back pain and improve posture during pregnancy.
4. Stress Reduction
Pregnancy can be a stressful time, and exercising in the water offers both physical and mental relief. The soothing sensation of being in the water promotes relaxation, reduces stress, and helps you sleep better. Plus, water workouts are fun and provide a refreshing break from the discomforts of pregnancy.
Water Fitness Exercises for Pregnant Women
Here are some safe and effective water exercises you can try during pregnancy:
1. Water Walking
Walking in the water is a simple but effective exercise. The resistance of the water makes it a great cardiovascular workout, while also strengthening your legs, core, and back. Start by walking in shallow water and progress to deeper water for more resistance.
2. Leg Lifts
Stand with your back against the pool wall for support. Slowly lift one leg out to the side, keeping it straight, and then bring it back down. Repeat this movement with the other leg. This exercise strengthens your hip and thigh muscles while improving balance.
3. Squats
Performing squats in the water can help tone your legs and glutes without putting pressure on your knees. Stand in shallow water with your feet shoulder-width apart, lower into a squat position, and then push back up. The water’s resistance makes it a bit more challenging, while also supporting your body.
4. Flutter Kicks
Hold onto the edge of the pool with your arms extended, then kick your legs behind you. This movement works your core, hips, and legs. You can perform flutter kicks in shallow or deep water, depending on your comfort level.
5. Floating Stretches
Using a pool noodle or float for support, lean back and allow your body to float. This is a wonderful way to stretch out your back, hips, and shoulders. It’s also a great relaxation technique that can relieve tension in your body.
5. Try our Health H2O classes
Enjoy a fun and energising workout in a group setting with motivating music and guidance from an experienced instructor. Move at your own pace and skill level to get the most out of each session while staying active and healthy!
Safety Tips for Water Fitness During Pregnancy
Always consult with your healthcare provider before starting any new exercise routine, especially during pregnancy.
Stay hydrated by drinking plenty of water before and after your workout.
Avoid overheating—while water helps cool you down, it’s still important to listen to your body and take breaks when needed.
Stick to moderate-intensity workouts, and avoid any movements that feel uncomfortable or cause pain.
