Into the Blue
Hydroaerobics is an exercise routine that’s perfectly suitable for pregnant women. It’s done in a body of water, usually in a warm swimming pool. Hydroaerobics makes use of buoyancy and resistance to achieve the same effects as exercising at the gym. A big plus factor is that the jarring effect of bouncing is almost absent as water has the ability of rendering the body almost weightless. This means that pain on joints, bones, and muscles are minimized.
It’s so safe that almost anyone can do it. You don’t even have to be a swimmer! However, individuals who are not physically fit, as well as those with open wounds and contagious skin conditions, are advised against it, says Ferdinand Brawner, M.D., a physical therapist who teaches aqua-aerobics at The Farm at San Benito, Lipa City, Batangas.
Pregnant moms may experience less aches and pains. As you boost your strength and stamina, you may bounce back to your pre-pregnancy form faster. During the first and second trimesters, abdominal exercises can help improve your posture and strengthen your back. Simple jogging and running across the pool matched with hip circles and hip sways increase cardiovascular strength and endurance.
Don’t do water exercises without the guidance of a trained hydroaerobics instructor and the presence of a lifeguard. Simple stretching and proper hydration are advised.
Try These Water Moves
1. Warm-up in the water: Do neck, shoulder, and arm stretches. Move outstretched arms in circular motion. Do hip circles, thigh stretches, and ankle circles.
2. Do a five-minute walk or simple jog. Move your arms inside and outside the water, perhaps by punching the air, punching the surface of the water, or punching the water.
3. First trimester: Do knee to elbow exercises, tightening the abdomen as the knee is lifted towards the opposite elbow. Repeat 10 times on each knee/elbow.
4. For second and third trimesters: Do squats with emphasis on the thighs, abdomen, and buttocks.
5. Cool down in the water: Do some deep breathing, three to five times. Clasp both hands above the head and stretch your body by extending arms and reaching up. Hold on to the railings and stretch the sides of your body, thighs, and legs. Do another round of deep breathing.
Photo from flickr.com
Into the Blue