Pregnancy is a special time for a woman and her body. A common concern for many expecting mothers is how to alter or modify the approach to physical fitness during pregnancy. The American College of Obstetricians and Gynecologists states women can derive health benefits from even mild to moderate exercise during pregnancy, and recommend regular exercise at least three times per week. Maintaining a level of physical fitness during pregnancy also helps their ability to combat fatigue, maintain energy levels and recover their post-pregnancy bodies more rapidly.

The intrinsic benefits to water exercise make this environment ideal for expecting moms. Here are the top 10 Reasons why Mom’s-To-Be should choose Aqua Fitness.

10. STAY COOL

During pregnancy, women have elevated body temperatures and need to be careful not to overheat themselves or the fetus during exercise, especially during the first trimester. Water keeps the body cool and your temperature at a healthy level for the little one.

9. Feel Free

The natural Buoyancy of water provides an opportunity for pregnant moms to workout in an environment where they feel weightless. The daily changes to the body can be worrisome but the freedom and playfulness of the water melts all of those cares away.

8. Stay Strong and Balanced

Due to the increase the size of the belly as trimesters advance, expecting moms typically make adaptations in how they walk, sit, and sleep, which can leave normally used muscle groups in a weakened state. Because of the increased flexibility and mobility in water, women can work out many muscle groups in enabling them to better keep their strength and balance throughout pregnancy.

6. Reduce Swelling

Hydrostatic pressure is a natural property of water that has been shown to decrease swelling, a common problem of pregnant women. Aquatic fitness instructor, Lynn Swanger says ‘When you are pregnant sometimes your ankles and extremities swell- legs and ankles. The hydrostatic pressure naturally relieves this, minimizing pain and providing natural relief from swelling.”

5. Improved Circulation

Varicose veins and hemorrhoids are a common issue with pregnancy. Exercise in the water has been shown to reduce venous pressure. The combination of water pressure and movement of the muscles helps return blood from the veins in the lower extremities. The hydrostatic force of water also produces an increase of uterine blood flow that is essential to growing a healthy baby and placenta.

4. Manage Weight Gain

Exercise is key to maintaining a healthy amount of weight gain during pregnancy. The resistance water provides is 12 times greater than outside of the water, meaning mothers to be can burn increased calories when working against the natural resistance alone.

3. Bond With Your Baby

A baby’s entire development period is spent floating in the amniotic sac inside its mother. Participating in the aquatic fitness allows both mother and child to be immersed in water at the same time, allowing for what fitness instructor Giorgia Collu describes as, ‘a very special shared experience’ between mother and child where they are both feeling the same sensation at the same time.

2. Be More Relaxed and Sleep Better

The properties of water naturally decrease stress and create an environment of relaxation, helping both mom and baby rest easier and sleep better. Exercise in the water can also lull baby into a gentle sleep in the moment.

1. Feel Great

Working out releases positive chemicals into your body called endorphins which are directly related to increased feelings of happiness and wholeness.