During the IVF process and pregnancy, most doctors will suggest that you keep a moderate exercise regime that consists of low-impact exercises. Keep in mind your exercise habits prior to IVF and conceiving, so that you don’t over exert your body. If you plan on continuing exercising or you are beginning from scratch, one of the best ways to workout is in the water. Many fitness facilities and gyms offer water aerobics (also known as aqua aerobics) classes. Water aerobics is a low-impact aerobic and strength training workout that is easy and not as demanding on your joints.
Exercising in the water is easy and safe. Water aerobics is perfect for those who are just beginning to workout as well as those who are seeking something more advanced. Many women realize that they are able to tailor the workout to their individual abilities and levels. It may be beneficial to advise the instructor that you are trying to conceive or are pregnant, as he/she will help guide you and modify your workout based on your particular needs.
When you begin your water workout you will notice that the resistance of the water will allow you to push or pull, which will increase your strength. There are numerous pieces of water equipment used to augment your workout. There are foam water weights (like a mini barbell), gloves for the hands, and weights for your ankles. Your particular water class may also use noodles, kick boards, and various elastic bands for strength training and toning exercises. The buoyancy of the water permits you to do movements and work muscles that you aren’t able using traditional exercise equipment.
Most water aerobics classes are designed similar to conventional aerobics classes on land. You will begin your workout with a warm-up/stretch, then proceed to cardiovascular exercises that will raise your heart rate, and you will close will relaxation and final stretching. Some women find that their feet will get sore from the bottom of the pool, a pair of water tennis shoes or other water shoes will help.
- Enter the pool using stairs, rather than jumping or entering from the side.
- Remain at chest level in the water, throughout the majority of your workout.
- If you workout consists of jumping exercises, make sure that your belly remains in the water the entire time. Either make smaller jumps or find an alternate exercise.
- Drink plenty of water during your workout. Even though you are in the water, you still can sweat!
Towards the end of pregnancy, when many women experience swelling, being in the water (pool) will be able to help alleviate swelling issues. Also, as pregnant women become bigger and more and more uncomfortable, relaxing in the pool can be very calming and comfortable. Many believe that a consistent water aerobic regimen throughout pregnancy may ease the discomforts or labor.
Water aerobics is perfect for people of all ages and is a low-impact alternative during the stressful IVF process, during pregnancy as well as after birth. It will allow you to keep an active lifestyle in a healthy, undemanding manner. Before beginning any exercise program, make sure to discuss your health and exercise choices with your doctor.