Pre/post natal Aqua

Over the past 18 months, the Health and Fitness industry has seen an increase in demand for pre/post natal exercise classes.

One of the reasons for this could be that as a whole, the UK is becoming more aware of the overall health benefits of keeping fit.

During pregnancy, the body has to endure many changes. One of them is the significant change in posture, particularly in the 3rd trimester. Attending regular exercise classes, including pre-natal aqua, helps ladies become much more aware of the way in which their bodies are changing.

We use our bodies habitually. We get used to moving in a particular way. During pregnancy, it becomes more difficult to keep a neutral spine position.

Our backs begin to hollow slightly to counteract the weight at the front of the body. In late pregnancy, this is particularly noticeable due to us having to lean further back to allow deep breaths as our lungs have moved up leaving less space for breathing. Our shoulders begin to protract (move forwards) causing our heads to push forward and down. Also due to our pelvic region being pushed outwards making room for the growing baby, we tend to have a widening of the stance when stood still. Even though all of these changes are natural during pregnancy, it is important for us to try and maintain a good posture and be more aware of our bodies
throughout this time. Keeping a good posture is important to help avoid all types of pains and strains, particularly later in life.

Pre-natal Aqua classes focus on various posture exercises, many of which can be practised at home. It is usual to only spend between 30 – 40 minutes exercising in the water. This is because of the ‘Hydro-static pressure’ and the effects that this has on the body. It is
important to keep the intensity low and concentrate more on keeping the body moving, focusing on light lower abdominal and pelvic floor exercises.

As you can see from the above information, pre natal aqua classes are very different from the usual Aquacise classes offered. They have very different aims and I feel it is very important to make ladies and fitness instructors much more aware of why pre natal classes should be offered separately.

Many local leisure centres offer these classes now, and they are usually run by midwifes or qualified aqua instructors.

Postnatal aqua classes are very different again. It is usual to spend approximately 45 minutes exercising during these classes and the intensity can be slightly higher, although not as high impact as a normal aqua class.

Before attending a postnatal Aqua class, it is important to wait until after your 6-week post natal check up with a medical professional. It is best to start off exercising lightly and gradually increase the intensity, as you are feeling fitter. Sometimes, ladies who start
exercising after having a baby can feel slightly dizzy. This is due to the enormous changes within the body both during and after the birth. This dizziness can be enhanced when first starting postnatal aqua, due to the air temperature within the pool area. Most ladies will not feel this affect, however it is worth being aware of it.

Post natal aqua classes focus on upper and lower abdominal exercises as well as the pelvic floor. It is important to offer upper body exercises too, to help the body deal with the weight of the baby when carrying out the usual daily routine.

If you require information on local pre/post natal aqua classes, contact your midwife or health visitor who should be able to give you more details. Alternatively, should you have any questions or require further information, please email me leeanne.brooks@btopenworld.com