Forty Weeks of Fitness | With Chelsea

Swimming

There are many reasons why swimming comes so highly recommended for pregnant women. The water's buoyancy protects your body from gravity's pull, decreasing the impact on joints, and it also creates resistance in every direction which makes you use your core muscles, and it gently massages your muscles while you exercise. What's not to love about water?

To keep your water workouts exciting try mixing it up using a kick board or a noodle, a variety of strokes, a swim lesson or an aqua aerobics class. Even though you may not feel thirsty while submerged, it is important to stay hydrated. Be sure to drink water before, during and after your workout.

Baseline Rules

• Speak to your doctor about your desire to stay active during your pregnancy and listen to his/her advice and recommendations.



• Monitor your breathing rate and adjust your intensity accordingly.

If You Were Inactive Before Pregnancy...

You have made an excellent choice to stay active in water. If you are feeling hesitant about jumping into the water, seek the assistance of a swim coach or aqua aerobics instructor. With a few basic tips on breathing and stroke technique you will have the confidence to stay active and complete a great 30 minute workout. Creating a fun workout will help keep you motivated and consistent with your exercise routine. Try these three ideas for variety:

1. Aqua walking/jogging. Find an area that is about four feet deep (rib cage level). Walk or lightly jog the width of the pool for five minutes. Pull with your arms and legs in order to propel your body forward.



2. Kickboard. Maintain straight legs and propel your body forward by producing waves of power from your legs. Your legs should remain straight and the power should come from your hips. Begin by kicking one pool length and build your endurance to complete four laps. Feeling short of breath? Take a break and enjoy your buoyancy.



3. Breast stroke. Open your chest and hips by creating circular movements with your arms and legs. Try to swim one length of the pool and gradually increase the distance until you can swim four laps.



4. Are you a mom already? Enjoy playing in the pool with your children. Invent games that encourage you to gently move around the pool. Try playing catch or tag in the shallow end.

Sample Workout:

• Water walk for 5 minutes
• Kickboard, 1 lap
• Water walk for 5 minutes
• Kickboard, 1 lap
• Water walk for 5 minutes

If You Were Active for At Least Three Months Prior to Becoming Pregnant...

Be patient with your changing body and acknowledge your hard work. Check into local gyms or recreation centers to learn what type of aqua aerobic classes they offer. While some centers may offer a prenatal water class, do not hesitate to join a regular class. Provided you are mindful of any discomfort, you'll be just fine. Not interested in socializing? Use a variety of stroke techniques to create a 30-45 minute workout. Be a fish for a day and swim a half mile!

Sample Workout:

• Aqua aerobic class

If You Have Always Been Active...

Did you know that it is possible to sweat in the water? It only takes hard work and determination. Grab an aqua jogging belt to work your entire body in the deep end of the pool, set out to complete a one mile lap swim, or take a dip in the local lake or ocean and swim up and down the shoreline. Remember to re-hydrate and refuel at the end of your workout.

Sample Workout:

• Aqua jogging for 30 minutes