From swimming to aquajogging: the dos and don’ts of water-based pregnancy exercises and post natal fitness
19 March 2015
Today I want to take a closer look at the pros and cons of water-based exercise both during and after pregnancy. It tends to be one of the first forms of exercise that pops into our heads when we fall pregnant but why, and is it really that great? What about once we’ve given birth? A good option?
Swimming
Why do it?
In pregnancy
The joy of swimming becomes ever more apparent as your pregnancy progresses. Not surprisingly, carrying round the added weight of your baby, as well as the postural changes caused by your growing bump, mean that many land-based forms of exercise can feel increasingly hard work as you near the end of your pregnancy. Swimming will give you a wonderful feeling of lightness and it is, of course, non-impact which means that you are doing your joints and your pelvic floor a big favour! In short swimming is one of the perfect pregnancy exercises.
As a new mum
Once we become mums many of us just want our bodies back – not surprising really. After all, we haven’t had ownership of it for the last 9 months. There are those of us who feel fighting fit and ready to get back into things whilst for others it’s going to be a long healing process. But what I’d say to those of you who feel fine is… beware. Don’t skip the basics by diving in at the deep end (ha, see my watery pun?!) because you may well live to regret it. The advantage of swimming post-pregnancy is that it is gentle on the joints and you are less likely to injury yourself than when doing land-based exercise. So swimming is well worth considering for yoru post natal exercise.
What to watch out for
- If you start to suffer from Pelvic Girdle Pain during pregnancy, then it is important that you do NOT do breaststroke as the wide movement performed with the legs will aggravate the problem.
- If you are someone who holds tension in the neck and it is getting worse during pregnancy, then I would encourage you to avoid breaststroke as this stroke can place extra pressure in the neck region.
- Once you are into the late part of your 2nd trimester of pregnancy, backstroke might need to be avoided as this could make you feel dizzy.
- Post-pregnancy: make sure that you push yourself when swimming so as to get a really good workout, especially if you are focusing on losing a bit of baby weight. Although water-based exercise is fantastic for protecting your joints, it is a non-weight bearing exercise which means that you have to work harder to get your heart rate up.
AquaNatal
Why do it?
In pregnancy
AquaNatal is one of the safest, most effective and relaxing pregnancy exercises - just be sure that it is taught by a specialist in pre and postnatal fitness. It will enable you to do both cardio and resistance work without placing pressure on your joints, stressing your pelvic floor, or aggravating back pain. Some sources even suggest that it may help you have a shorter, more active birth and reduce the chances of having an assisted delivery.
As a new mum
Once you’ve had your little one and been given the green light to exercise I would suggest switching to a standard aqua aerobics class as the adaptations used in an aquanatal class are designed for the pregnancy bump! Postnatally, you are fine to even jump around and jog in water just so long as the water is around chest height. This will ensure that there is very little impact whilst still working you hard so that you can build your stamina.
What to watch out for
- As your bump grows, vigorous sideways movements in the water are not a good idea, as the water will place pressure on your bump.
- Make sure that the water you are exercising in is deep enough i.e. around bra line height. This will reduce impact and keep your joints and bump well supported.
- If you develop pelvic girdle pain in pregnancy (also known as Symphasis Pubis Diastasis) then sideways movements in the water are contraindicated, as are exercises which involve taking the legs wide e.g. jumping jacks.
- Do not confuse a standard AquaAerobics/AquaFit class with AquaNatal: the latter should be taught by a specialist in pregnancy fitness.
- Postnatally you must make sure that everything has fully healed if you have had a C section before doing any water-based exercise.
Aquajogging
Why do it?
In pregnancy
One of the big media debates is about jogging and running both during and after pregnancy. This is a controversial subject as those of you for whom running is a way of life, will be absolutely itching to pull on your trainers and get going again post-pregnancy. But there’s a BIG problem with impact exercise during the postnatal period, and it is this: you could not only damage your pelvic floor but also your ligaments causing instability within the joints. Impact exercise should only be reintroduced 6 months postpartum.
As a new mum
A really excellent alternative to running on land is deep water aquajogging with a floatation belt around your waist. It mimics the same movement pattern as running but there is no impact on your joints or pelvic floor – perfect for the postnatal body and ideal for running enthusiasts who wish to rebuild their running fitness postpartum without the risks associated with land-based running (pelvic floor dysfunction, joint pain, knee injuries…).
What to watch out for
- Make sure that you stay really upright when you are aquajogging. One of the most common mistakes people make when aquajogging is to tip forwards. If you do so, you completely lose the benefit of this form of exercise and you will simply end up swimming with a floatation belt round your waist – far too easy!
- If you are someone who holds tension in the neck then it is even more important to stay upright whilst aquajogging. Keep your chin tucked in rather than poking it forwards.
- Focus on working the deep and pelvic floor as you aquajog.
Keeping fit and active during pregnancy and beyond, is immensely helpful, giving you more energy, helping you recover more quickly and building both your physical and mental strength ready for motherhood.