Exercise Course for Pregnant and Postpartum Mothers
Hydrotherapy for Pregnancy
Aqua Exercise Training
Becoming a mother is a special and exciting time, but it also brings significant changes to the body. During pregnancy and after childbirth, the body undergoes major adjustments to support the baby and the birthing process. That’s why exercising during pregnancy and postpartum is essential — it helps mothers recover faster, strengthen and tone their muscles, and prepare their bodies to care for their little ones or return to work with confidence and efficiency.
Why is exercise during pregnancy important?
- Strength building: Exercise helps strengthen muscles and improve overall strength to better support the physical changes of pregnancy, while also promoting faster recovery after childbirth.
- Boosted metabolism: Enhances energy levels, keeping mothers refreshed and reducing feelings of discomfort.
- Stress reduction: Exercise stimulates the release of endorphins, the “happy hormones,” which help relieve stress and reduce irritability.
- Disease prevention:Lowers the risk of conditions such as gestational diabetes and postpartum depression.
Recommended exercise types for pregnant mothers
1. Water exercise (Hydrotherapy)
The buoyancy of water supports the pregnancy and allows for safe muscle strengthening.
2. Low-impact aerobic exercise
For example, walking, cycling, or swimming.
3. Yoga Helps stretch and strengthen muscles
It should consist of simple poses suitable for pregnant women.
4. If you wish to engage in resistance exercises, such as weightlifting, dumbbell training, or jogging, it is recommended only for those who have regularly practiced these types of exercises before pregnancy and should be done under the guidance of a doctor or an Exercise Specialist. Additionally, exercises to strengthen the pelvic floor, muscles around the hip joints, and the core are highly recommended.
A study by Sheila (2006) conducted an experiment in which pregnant women participated in a water exercise program for 1 hour per session, 3 times per week, over a period of 6 weeks. The results showed that the mothers experienced less discomfort, improved mobility, and better body shape compared to the control group who did not exercise.
Before starting any exercise program, it is important to seek guidance from an obstetrician and an Exercise Specialist to assess any contraindications or precautions. This also ensures that the exercise program is appropriately designed and tailored to the mother’s stage of pregnancy.
Benefits of water exercise for pregnant mothers
- Water resistance:The movements in water provide safe and effective strength-building exercise.
- Water pressure:The parts of the body submerged in water experience increased blood circulation, which helps reduce swelling in the extremities. It also results in smaller increases in heart rate, blood pressure, and body temperature during exercise compared to land-based workouts.
- Buoyancy of water: Water supports the body, reduces stress on the joints, lowers impact forces, and increases freedom of movement.
- Thermal effect of water: Maintaining the water temperature at an appropriate level, around 28–33°C, is safe for pregnant mothers, preventing overheating that could affect the baby. Additionally, the suitable water temperature helps promote relaxation and relieve aches and pains, such as back pain, pelvic discomfort, or general muscle soreness.
English