You know you need to keep your body moving during pregnancy, but it's difficult to stick with a regular exercise program when your back aches, your legs are swollen and you could fall asleep standing up. Water aerobics offers a way to stay active that solves some of these problems. In fact, the American Pregnancy Association lists water exercises among the safest and most effective forms of movement for pregnant women.
Benefits
You feel almost weightless in water, so just getting in the pool will take some of the stress off aching joints and muscles. That relief alone makes many women turn to the pool. Deep water exercises have a demonstrated ability to reduce leg swelling in pregnant women, according to a 2000 study published in "American Family Physician." The water pressure helps force fluid out of your tissues and the increased circulation helps carry it away.
The increased heart rate when doing water aerobics can help improve your mood, maintain or decrease your weight, improve your sleep and strengthen your muscles. Strong muscles handle pregnancy changes better, which makes you more comfortable.
Safety
Intense aerobic activity in water, such as water skiing and diving, aren't safe for pregnant women. The American Pregnancy Association points out that pregnant women should keep their heart rates below 140 beats per minute to make sure their blood supply retains enough oxygen and their body temperature doesn't spike too high. As long as you're performing moderate to low-intensity exercises, you shouldn't have to worry about your heart rate. Stop exercising and see your doctor if you experience cramping, abdominal pain, spotting, difficulty catching your breath, dizziness or other unusual symptoms.
Sample Exercises
Warm up by walking back and forth across the pool at the shallow end. Hold on to the wall, and try moves like scissor kicks, bicycle kicks and knee-ups. Swim a few laps or move on to more intense exercises like jumping jacks or shallow-end jogging to get your heart rate up a little more. Stand in chest-high water to perform arm raises using water's natural resistance.
How to Get Started
Check your local gym or community center for classes that cater specifically to pregnant women. If none exist, a beginner-level water aerobics course will give you the workout you need, even if you are a more experienced athlete. If no classes exist in your area, or if you're not comfortable joining one, simply ease into the pool and perform some of the exercises discussed above, such as simple kicks. Aim to keep your heart rate elevated for 20 to 30 minutes. Exercise three to five times per week.
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