Children Kids Aqua Natal Classes: Facts and Ideas facts and ideas

• A typical aqua natal class lasts about 45 minutes and includes some aerobic activity to improve cardiovascular function, pelvic floor exercises to help prepare for birth and postnatal recovery, and some gentle stretching. Classes usually conclude with a short period of cool down and relaxation. Aqua natal is usually accompanied by music.

• When we are on dry land, gravity exerts a downwards force on our bodies. The opposite force, buoyancy, is felt when we are in water and reduces the impact stress of exercise on the body and so limits the strain on joints and muscles that are already under increased pressure if we are pregnant. The feeling of weightlessness makes exercise in water more enjoyable for those who are heavily pregnant as their bump temporarily feels lighter, and those with swollen ankles and legs also find short term relief from their symptoms. Buoyancy also allows the body to float and in pregnancy this can be very relaxing.

• There are some conditions that mean that aqua natal classes should be avoided such as; Pregnancy Induced Hypertension (PIH), Pre-Eclampsia, Cardiac Disease, Intra Uterine Growth Retardation (IUGR), a history of 3 or more miscarriages, a history of premature labour, Placenta Praevia, unexplained vaginal bleeding. If you are in any doubt whether you should join an aqua natal class talk to your midwife or GP.

• Other situations need to be discussed with your aqua natal instructor before you join the class and may mean you are advised not to join. Examples of these are; if you are expecting twins or triplets, if you have a history of palpitations, if you are extremely under or over-weight, if you had raised blood pressure before your pregnancy, if you are Anaemic, Diabetic or if you have Thyroid disease.

How do you find an aqua natal class that will suit you?

• Do you know anyone who can recommend a class to you?

• Do you have to commit to a certain number of classes or can you just turn up if you feel like it?

An aqua natal instructor is often a healthcare professional, for example, a midwife or physiotherapist who has undertaken appropriate training.

Sociable

Maintains or improves the body's condition and fitness

Improves muscle tone: core, pelvic floor and all of the others

Prepares the body for labour

Exercise releases feel-good chemicals in the brain that help protect against antenatal or post-natal depression

Hydrostatic pressure (the pressure of the water pressing on the body) pushes against the body causing any fluid, such as oedema in the tissues, to be pushed back into the main blood circulation and helps the kidneys pass this out as urine. This can be very beneficial if a mother's blood pressure is slightly raised as it can help to reduce it.

Many women who are having trouble sleeping find that they always have a brilliant night after a class.

The Royal College of Obstetricians and Gynaecologists article on exercise in pregnancy. Conclusion: “A review of the evidence suggests that, in most cases, exercise is safe for both mother and fetus during pregnancy and women should therefore be encouraged to initiate or continue exercise to derive the health benefits associated with such activities.”
 

Aqua natal Instructor Debbie talks about the benefits of going to aqua natal classes during and after pregnancy to maintain that healthy lifestyle. It has many benefits for both mother and baby.