Water exercise for pregnant women aims to naturally improve fitness and can strengthen muscles to avoid back pain and of course for pregnant women the effect of water will provide relaxation. The advantages of doing water exercises, you can train the muscles in the stomach and also reduce the tension that is usually experienced in the back. The need for pregnancy exercise to be done is due to the changes experienced during pregnancy, especially those associated with weakened joints and increased weight of pregnant women. Water exercise is an appropriate exercise for pregnant women related to the physical and psychological changes that occur in pregnancy.
Exercising in water will support your weight and train muscles during pregnancy as well as water pressure which will help you move. Water exercise is the best choice of exercise for pregnancy stamina, where this exercise is specifically designed for pregnant women. Water exercise will not put too much weight on it so it will reduce the load on your bones and joints, helping you reduce your risk of injury. Exercising in the water will relieve the burden on your legs and back and benefit your lungs.
Water exercise does not require a lot of movement so that if it is done regularly at least three times a day with a duration of 50 minutes, it can reduce pain when facing labor and also facilitate the labor process. You can join a water gym class, but if you have trouble getting a water gym class you can do it yourself or your husband helps you. Basically, water exercise does not use jerks so it is safe for your pregnancy.
Here are some guidelines you can do to prepare for water exercise:
1. Pay attention to fluid intake during exercise activities including you are doing water exercises, prepare drinking water to replace fluids lost during exercise. You can replace your fluids by drinking regularly 10-14 minutes when resting exercise.
2. Choose a swimsuit that will support your body parts, especially the upper part, namely the breasts and stomach. This is to provide comfort for you while doing exercise in the water.
3. You can do slow movements calmly because water will reduce some of your body weight so you can easily do the exercise.
4. For those of you who are going to do water exercises, avoid the sun between 10:00 to 16:00. If you are forced to do so, you can use sun cream to protect your sun-sensitive skin during pregnancy.
One of the movements used in water gymnastics as reported by fitpregnancy.com is cross country skiing by standing with a slight bend, then swinging your right leg forward with your bent knee while your left leg is pushing back, slowly swinging your hand. your opposite foot.