Water Aerobic Exercises for Pregnant Women

Water Aerobic Exercises for Pregnant Women

Aqua aerobics is particularly beneficial for pregnant women. With the added load in their belly and the increase in weight during pregnancy , most women find conventional forms of exercising quite difficult. Besides , there is the higher risk of sustaining injury in the hips , back or other parts of the body .

The fear of injury , in fact, often results in pregnant women being too cautious about exercising , or giving it up altogether .

However, this is the period when they need to be at their fittest, in order to have a better birth process, and be a healthy mother to a newborn child . The buoyancy of water alleviates the fear of injury , which relaxes pregnant women . Plus , it also helps them to perform movements which they would find hard to do on land .

Read more :

Swimming is the Best Physical Exercise for Pregnant Women | Effective Water Fitness

http://effectivewaterfitness.com/swimming-exercises-pregnant/

Pregnancy Exercise information before during and after you are pregnant

http://www.baby2see.com/exercise.html

Water Aerobics For Injured

Water Aerobics for Injured

( Information gather from wed site & live healthlysite )

People who are overweight also find aerobics a great way to exercise . One of the reasons overweight people get quickly discouraged from continuing an exercise program is the great stress their joints and ligaments undergo in conventional aerobics ,which can result in injury and pain. However, because the body gets buoyant in water ,and less stress is put on joints and ligaments, it not only reduces the chances of injury, but overweight people can actually enjoy their workout .

This can be a great motivating factor for them to stick to their exercise routine, and thereby shed their excess weight . 

Water Aerobics for Injured

Water aerobics is also excellent for people recovering from an injury or surgery , or with health conditions like heart problems, arthritis, backache, osteoporosis, and so on .

This is because the cushioning effect of water makes the exercises gentler on the body, while providing an effective workout .

As a matter of fact , many sports personalities with injuries use water exercises to rehab .

For instance , one can safely strengthen muscles by jogging in water ,  since it cuts out the stress of heavy impact when it is done on land , which can actually exacerbate the injury. Besides, apart from getting an overall workout , exercises concentrated on the injured part can also be safely done, thus helping to quicken recovery .

The butterfly stroke is probably best given a wide berth. Freestyle and backstroke may be beneficial for you. The front crawl and backstroke, if performed efficiently, will help stretch and mobilise your back in addition to giving you a solid cardiovascular workout.

Aqua-aerobics sessions are also worth considering in your journey back to fitness. Many local leisure centres run these classes. These will benefit you from a strength, flexibility and mobility point of view.

Swimming and its Effects on Back or Neck Pain | Laser Spine Institute

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Swimming and its Effects on Back or Neck Pain

Swimming and other types of hydrotherapy are usually considered excellent ways to strengthen the neck and back and overcome or prevent painful injury. 

The natural viscosity of water adds resistance to pool activities, which makes building muscle even easier than on dry land. Plus, swimming is far less jarring to the spine and joints in the body than high-impact exercises like running.

That being said, it is possible for swimming and pool therapy to actually add to neck or back pain if the swimmer isn’t careful. The key is making sure that you know proper swimming techniques and that you don’t overdo your workout.

The benefits of swimming

In addition to being a fun way to spend an afternoon , swimming is a great addition to any active lifestyle. 

Swimming laps in an indoor pool is also a great way to stay active in the winter. An afternoon in the pool builds muscles in your back, shoulders, arms, legs and neck, improves heart health and helps the swimmer maintain a healthy body weight. Swimming can also be a great way to overcome back pain from a herniated disc, pinched nerve and even bone spurs. 

By strengthening the muscles that support the back or neck, less stress is put on the spinal column and pain can be overcome. A 

warm pool also promotes blood flow and helps expedite the healing process.

The problem with swimming

For the most part, swimming is a great way to overcome neck or back pain, but the swimmer still needs to be mindful of the ways it can also cause additional pain. Factors that may increase pain include:

Overdoing your workout – muscle strain and injury can result from overdoing your swimming session

Insufficient stretching – before swimming, the swimmer needs to fully stretch to avoid potential damage

Improper flip-turning at the wall – a flip turn is a great way to maximize the speed of a swimmer’s lap, but over-extension can injure neck or back muscles

Back stroke problems

 – the back stroke can be hard on the neck if the swimmer isn’t conditioned properly

Freestyle neck injury 

– the swimmer should roll their head out of the water to breathe, not dramatically extend and rotate

Treatment options

Swimming is an excellent way to manage neck and back pain caused by degenerative disc disease and other spinal problems, but it is important to speak with a physician and physical therapist to ensure you aren’t putting yourself at risk for further injury 

Visit your physician to diagnose the source of your pain and to determine the best treatment course for you .

The benefits of swimming during Pregnancy

The benefits of swimming during Pregnancy 

Any type of aerobic exercise during pregnancy helps increase your body's ability to process and utilize oxygen , which is important for you and your baby .

But swimming is great exercise because it uses both large muscle groups (arms and legs) . 

And although it's a low-impact activity , swimming provides good cardiovascular benefits and allows expectant women to feel weightless despite the extra pounds added by pregnancy .

Swimming is also safe and has very low impact on the body ; the reason is that the water supports the body’s weight , allowing pregnant women to feel weightless and decreasing the burden on their joints and spine. And since the increasing belly weight usually takes its toll on the back and shoulders, swimming strengthens the back muscles and reduces the pain .

I will guide you and monitor you at the heart rate below of 140bpm during exercise.

Most importantly don ENJOY the experience . 

Swimming also improves circulation , increases muscle tone and strength, and builds endurance .

Swimming helps counteract the increased back strain from your expanding belly. Pregnancy forces the spine and shoulders to round forward and the pelvis to tilt out of alignment, but swimming gently strengthens the muscles and offsets this tendency. The water also protects you from overheating and supports your joints and ligaments as you exercise , preventing injury .

Research 

" If you swim , you burn calories , feel less fatigued , sleep better , and are better equipped to handle pregnancy's physical and emotional challenges. Swimming also helps you keep your weight within a healthy range, and some women say swimming also makes them feel less bloated . "

Safety tips

If used to swimming before, then it should be perfectly safe to continue, and if you didn’t, it’s a good time to start! .

Swimming is one of the safest forms of exercise. 

Research 

* If you swam regularly before pregnancy ; If you used to swimming before you should be able to continue without much modification , should be perfectly to continue .  

Just be sure you know the signs to stop exercising when you're pregnant . *

If you didn't swim or exercise at all before pregnancy , it should still be okay and fine for you to swim, is good time for you to start .

 

Not to forget as well that swimming is a fitness sport , so it plays a big role in keeping your body weight within a healthy range ; it also helps in relaxing your body and relieving stress for a better sleep at sweet night time .

It is always important to discuss your exercise plans with your doctor or your healthcare professional , so you might want to share with them your new workout routines and make sure you’re not putting yourself or your baby at risk .

Swimming Guidelines For Mums-To-Be

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Swimming while pregnant is safe when you follow our guidance . 

Just check with your midwife about anything you’re unsure about .

Research has guiden and I will going to do gather- together more information for mums-to-be here . 

Myths and fictions about pregnancy and swimming can put mums-to-be off going to the pool . Don't let this happen to you .

With a little common sense there is no reason you shouldn’t continue to enjoy swimming right into your pregnancy . And to help we’ve put this guide together using all the ASA's experience and knowledge.

* Early in pregnancy ,  all strokes are suitable. *

In late pregnancy , breaststroke may be beneficial as it promotes good posture and strengthening of the back and chest muscles .

* Backstroke is probably not such a good idea in late pregnancy as the baby may cause pressure on the main blood vessels in the abdomen . *

You can still enjoy a really good aerobic workout ,  although because of the lack of research in this area , flat-out effort is best avoided during pregnancy - pulse rate is normally higher in pregnancy and heart rate can be monitored in the usual way to avoid excessive demands .

***

Swimming  And Pregnancy: Recommendation

Info#America pregnancy .org

" Before you begin exercising, remember that it is important to talk to your health care provider .

If you are already exercising . you will probably be able to keep up with your routine and adapt it as you grow . "

" Keep your heart rate under 140 beats per minute and avoid overheating , especially in your first trimester . Exercise and pregnancy usually work well together . "

" Swimming - Many health care providers and fitness professionals say swimming is the safest exercise for pregnant women. 

Swimming keeps your body toned without adding weight and stress to your joints. When swimming you are raising your heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating . "

***

Remember to eat well as the calorie requirement for the same level of exercise increases in pregnancy. Provided your blood tests are satisfactory and you eat a well-balanced diet , there should be no need for additional supplementation .

*** Remark ***

Swimming is not recommended for women with a history of three or more miscarriages, ruptured membranes, early labour, a weak cervix , multiple pregnancies or significant heart or lung disease.

Expectant mothers may find tumble turns lead more easily to acid reflux into the mouth due to the rise in pregnancy hormones . 

This means diving off blocks and belly-flops are best avoided .