How water exercise benefits expectant mothers

How water exercise affects pregnant women and their unborn babies

1. Water helps support the weight of the pregnancy and reduces impact during exercise. 

2. Water pressure, or hydrostatic pressure, helps more venous blood return to the heart, improving circulation and reducing swelling in the arms and legs.

3. It strengthens the pelvic floor muscles and the uterus, making childbirth easier and helping the uterus return to its normal size more quickly after delivery.

4. It helps with breathing: practising rhythmic breathing makes it easier for the mother to push during labour.

5. It strengthens the muscles and helps improve the mother's posture, which reduces back pain.

6. Water pressure gently massages the mother's body, leaving her feeling refreshed.

7. As well as being relaxing, exercising in water releases endorphins, making the mother happy and in a good mood. The unborn baby senses the mother's feelings, which in turn supports good brain development.

8. As the mother moves in the water, the unborn baby also moves as if exercising along with her. The baby's skin touches the inner wall of the uterus, which stimulates the development of the nerve fibres in the sensory areas of the baby's brain.

Precautions for water exercise

- Water exercise can be started from the second trimester (4 months) onwards.

- A specialist or instructor should always be present.

- Underlying conditions, such as uncontrolled diabetes or high blood pressure, or heart disease

- Fatigue

- BMI below 12

- Mothers expecting twins or who have had a previous miscarriage: take extra care.

- Do not hold your breath while exercising.

- Rest if you feel too tired.

Contraindications for water exercise

- Placenta praevia (low-lying placenta)

- Weak uterus

- Vaginal bleeding

- Ruptured membranes (waters breaking)

- Twin pregnancy

- Risk of preterm labour