By Birgitta Lauren for ePregnancy July issue 2003

There’s nothing as refreshing on a hot summer day as a splash in the pool. It’s also a great, fun and safe way to get your workout in when it’s otherwise too hot to workout out doors. You can safely participate in most pool activities except water polo and synchronized swimming. With the water supporting your body, there is less stress on your joints, making it well-suited for pregnant women to safely walk, run and jump. You can also use various “pool toys” for more resistive exercises.

BENEFITS
>>The buoyant support of the water cancels about 90% of your weight when submerged to your neck and about 50% to your waist. This buoyancy is what reduces stress on your joints dramatically.
>> Increased blood circulation,
>> Increased venous return,
>> Increased respiratory ventilation. Dr. Raul Artal has found that “the maternal respiratory system is not able to compensate effectively for high intensity or anaerobic exercise” (IDEA foundation 1987, p. 208)
>> Increased caloric burning,
>> Reduces water retention. For pregnant women experiencing water retention in the last trimester, being able to exercise in water can be a lifesaver. Three workouts a week in water can minimize edema.
>> Most movements in water are concentric, because you are always pushing against water pressure. This makes every exercise a “double exercise” (ex; a bicep curl becomes a bicep and triceps combination exercise).
>> Exercising in water is in fact harder than exercise on land, as water is heavier to push than air. However, it feels easier and is safer than on land. Compare doing jumping jacks in the water to on land…. 
>> It’s difficult not to work the entire body including your abdominals no matter what you do in water. Balancing in water is quite an abdominal work out by itself.

SAFETY
>> Do not jump into a pool when pregnant – use the steps.
>>The safest place to exercise in a pool is at about chest – shoulder level depth, and away from the pool walls if you are moving around.
>>Make sure not to lean forward during exercises. Posture is very important, even in water.
>>Whether you are walking, running, jumping or doing stationary exercises, do make sure to press you heels down to prevent sore or tight calves and muscle cramps. Avoid exercising on your toes.
>>Drink lots of water to prevent dehydration. Just because you’re in water doesn’t mean you’re not sweating.

Here’s a fun safe workout for you to do in a pool. The “toys” used here are webbed gloves and paddles. They are optional but make things more interesting.

WARM UP:
Walk/Swim: Walk around the pool as fast as you can for 2-3 minutes, in an area that’s not too shallow or deep. Chest-shoulder level is good. As you walk, use your arms as if you were swimming the breaststroke. Wearing aqua gloves will give you extra resistance. This will warm up your entire body and get you ready for other exercises.
WORK OUT:
Jogging: As you would on land, but slower. Jog to your hearts content. The water will support and protect you from any impact. Use and swing your arms for a full body workout. You can jog in place or move around the pool in chest/shoulder high water. Jog for 5-10 minutes. If you wish you may try doing dance and/or aerobic steps that you know.

Stand in a lunge position with one foot in front of the other for best balance. Start by holding the paddles in front of you and together. Open you arms as far out and back as you can with bent elbows and inhale. Make sure the paddles create the most resistance. Press the paddles forward and exhale. Repeat 20 times for 2 sets.  Note: Move through the water as fast as you can without loosing posture. This exercise uses your entire torso; chest, back, arms, shoulders and abdominals.

Stand with your feet parallel, 2-3 feet apart for good balance, with your arms just under water level.  Punch your fists through the water one at time and pull all the way back as fast as you can, making lots of bubbles and waves. Punch for a minute twice. Note: Try to stay as upright as possible. This exercise also works the entire torso.

Stand in a lunge position; one leg in front of the other for best balance. Hold paddles by your legs, with the flat surface forward to create the most resistance as you move the paddles up toward your shoulders just like bicep curl. Try to stay under the water level. Press the paddles back down to your legs for a triceps workout. Repeat 20 times for 2 sets. Note: this exercise works both bicep and triceps.

Stand in lunge position. Start with your hands at the sides of your hips. Keep the elbows slightly bent and your hands flat for the most water resistance, as you raise your arms straight up and out to the side, until just under the water level. Press you arms back down to your hips. Repeat 20 times for 2 sets. Note: This exercise works your shoulders and arms.

Hold your hands on the side of the pool for balance. Stand with feet together. Hold belly up and as tight as you can. Make as large of a circle with one leg as you can (open your hip for a wider circle). Repeat 20 times with each leg. Then repeat in the opposite direction with each leg.  Note: This exercise works your inner and outer thighs, buttocks (Gluteus maximus and medius), hips, the lower back and abdominals. It’s great for preventing backaches.

Sit on the pool steps or on a chair. With your hands on your legs, arch your back, open your chest, squeeze a Kegel and inhale. Then round your back by tucking your pelvis under, and pulling your belly in as much as you can, release the Kegel and exhale. Repeat 20 times for 2 sets. Note: This exercise works your abdominals, perineum and lower back.

Chest & shoulder stretch.
Standing in the pool in a lunge, clasp your fingers together behind you hips.  Straighten your arms up and out as high as you can and hold for 20 seconds.

 

 

Standing  quad stretch
Standing in the pool, hold on to the pool wall with the left hand. Grab your right foot with your right hand. Bring the knees together and the right foot close to your buttocks. If it’s not enough of a stretch bring the right knee further back. Hold for 20 seconds. Repeat with the other leg.

Calf stretch
Find a wall or a step. Stand a foot away and place the right foot up against the step. Move your hips forward until you feel a good stretch in your right calf muscle. Hold for 20 seconds. Repeat with the other leg.

 

 

Seated hamstring stretch
Sit on a towel or lounge chair with the left leg bent and right leg straight. Reach for the right foot or ankle as far as your can and hold for 20 second. Repeat on the other leg.

 

-------------------------------------------------

Bibliography: “Aquatics - the complete reference guide for Aquatic fitness professionals”  Ruth Sova, Jones and Bartlett

“Expecting Fitness” Birgitta Gallo (Lauren), Renaissance Books/St. Martins Press Pool toys are available at: www.expectingfitness.com

Model: Sally Nichols
Swim wear: Nike
Shoes: K-Swiss at www.k-swiss.com
Photography: Adam Brown
Make up: Colleen Campbell-Olwell