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Home › Articles › Exercise in Pregnancy › In the Swim of Things

In the Swim of Things

Aqua Aerobics and Water Therapy during Pregnancy

By Charlene Torkelson

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(1995, Human Kinetics) agrees with Foss on the benefits of water. Katz has been an expert in the water exercise and swim fields for more than 30 years. She has studied the effects of water exercise specifically on pregnant women for more than 15 years and has written many books on swimming and water fitness.

Katz recommends not only toning and strengthening exercises, but also stroke workouts. These can be modified depending on your stage of pregnancy. Her book includes suggested exercises for each trimester as well as a chapter on postpartum aqua fitness to get back in shape after the birth.

Getting Started
The resistance of the water increases strength and tone by simply using the water to push or pull against. There are many pieces of water equipment used to enhance this process. There are flippers, both for the hands and feet, and weights designed for use in the water. Or you may simply use the normal push and pull of the feet and hands as you swim.

Foss recommends the dolphin kick as one of the best exercises to do in the water. "Water allows you to do movements and work muscles that you aren't able to on land because of the buoyancy," he says, using as an example how difficult it is for a pregnant woman to touch her toes on land. In the water, however, those muscles can easily be used.

"The best way to exercise is to be in water at arm pit level when standing," he says. His recommendations for a good water class are: 1) warm up, 2) exercise and 3) relaxation.

Foss cautions pregnant women to never jump or dive into the water, however. Not only could it be a shock to the body, but it is also often difficult to accurately judge the water's depth.

Reaping the Maximum Benefit

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