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Some water aerobics exercises for pregnant women include walking, running, lifting the knees or kicking the legs, always keeping the body in the water and can be done by most pregnant women.
Water aerobics, in most cases, is indicated from 3 months of gestation, which is the period in which the risk of miscarriage decreases and, normally, can be practiced until the end of gestation, but before starting the practice of water aerobics, the woman should consult the obstetrician.
Generally, pregnant women should do water aerobics 2 to 3 times a week for about 45 minutes, as it leads to increased mobility of muscles and joints, helping to maintain controlled body weight and balance, and helping to he althy development of the baby and facilitating labor.
Some exercises that can be done during class include:
Stand up and walk in the water, keeping your arms out of the water making 90 degrees with your elbows and trying to bring them together in front of you
With the body immersed in the water, the pregnant woman should put her arms close to her thighs and open and close her arms as quickly as possible
The woman should grab the edge of the pool and beat her legs with her feet in the water;
Run in the water without leaving the spot, lifting the knees towards the chest
The water aerobics exercises can be done with the help of material, such as shin pads, pool noodles, elastic band or dumbbells, according to the purpose of the exercise, and the use of material, in most cases, makes the exercise difficult.
Water aerobics is a physical activity that has many advantages for pregnant women, such as:
- Relieves and prevents back pain,that occurs due to the weight of the belly;
- Promotes physical and mental relaxation, reducing anxiety and stress;
- Strengthens the muscles, including the perineum muscles, which is important at the time of normal delivery;
- Helps control weight within the proper limits;
- Contributes to a calmer and deeper sleep;
- Improves circulation, as the position adopted in the water promotes venous return;
- Increases body balance.
In addition to these advantages, the fact that water aerobics is done in water facilitates movements, as there is a feeling of lower body weight, in addition to reducing the impact on the joints, especially the knees.
Although water aerobics is beneficial for most pregnant women, it also has the disadvantage of increasing the chances of developing urinary infections and, therefore, it is important to choose a pool that cleans the water daily.
In addition to physical activity, pregnant women should have a balanced diet that is adequate to their needs. Watch the video to learn how to feed yourself.