The most effective (and enjoyable) form of physical fitness for a pregnant woman doesn't take place on a treadmill — it takes place in a pool. "Dealing with warmer temps during your pregnancy certainly adds to the discomfort," expectant mom and nutritionist/dietitian Anita Mirchandani [1] says. "You've got to transition to early morning or late evening walks and focus on indoor workouts." One indoor workout that Anita has embraced for herself and recommends to her clients is swimming.
If you don't already have a nearby pool that you use, check out FitMapped [2] to search for one in your area. Keep reading to learn more about the benefits of aquatic workouts during pregnancy, then dive right in to Anita's customized-for-pregnancy pool regime.
Source: Thinkstock [3]
It could relieve early pregnancy symptoms.
"Immersing yourself in the water could help with the nausea and vomiting experienced during the first trimester," Anita says. "It could also help manage the heartburn felt during the third trimester."
According to Anita, "Swimming is a physical activity that provides a cardiovascular workout at a low-stress level to the body, which is a huge benefit."
It’s a low-impact exercise that's easy on the joints.
Swimming offers all of the benefits of cardio workouts like running and cycling, minus the risk of putting potentially harmful pressure on the joints. "Expectant moms should be able to perform exercises such as lunges, squats, sidekicks, and even walking routines without feeling the pressure on the hips or lower back," Anita says. "The water provides a supportive, comfortable, and [even] massage-like environment."
It'll keep you cool.
According to Anita, most indoor pools are kept at around 80 degrees. "You won’t sweat as much as you would walking outdoors, cycling, or even taking a conditioning class, so you won’t feel as exhausted after a swimming session or aquatic workout," Anita explains. "However, it is important to stay hydrated, so keep a water bottle nearby for frequent sips."
The Ultimate Prenatal Pool Workout
Warm-up: Stand up straight and walk the length of the pool, slowly, lifting each knee; repeat four times.
Workout (all to be completed in pool):
- Squats: Stand with your feet hip-width apart and do 10 squats.
- Water jacks: Like regular jumping jacks, perform water jacks by moving your feet together and apart 10-12 times.
- Kickboard kicks: Grab a kickboard and kick the length of the pool; repeat twice.
- Oblique abs: Lift your knee to the side and try to touch your knee to your elbow. Repeat 10-12 times, then switch legs.
- Kickboard kicks: Grab a kickboard and kick the length of the pool; repeat twice.
- Side stepping: Walk the length of the pool by facing the side and stepping one foot after the other; repeat four times.
- Leg swings: Stand tall and swing your leg front and back with your foot pointed. Repeat 10-12 times, then switch legs.
- Kickboard kicks: Grab a kickboard and kick the length of the pool; repeat twice.
And Cool It Down
- Find a spot at the side of the pool, and flex your feet against the wall to stretch your hamstrings. Hold for three breaths.
- Grab your foot and perform a standing quad stretch. Hold for five counts. Repeat on other side.
- Grab the side of the pool and stretch out your upper back by caving inwards. Hold for three breaths.
As with any type of physical exercise, we suggest checking in with your doctor before starting something new, especially during pregnancy.