What is Aquanatal® exercise?
Aquanatal exercise classes are specifically designed for mums during pregnancy and following birth. They take place in a swimming pool and are run by experienced health practitioners who are also fully qualified Aquanatal instructors. Classes include cardio and strengthening exercises, core and balance exercises, relaxation and birth preparation, as well as a good dose of fun and chat. Aquanatal is a fun, safe way to exercise and prepare yourself for the birth of your baby.
What are the benefits of Aquanatal for me and my baby?
Joining an Aquanatal class may help you physically and emotionally during your pregnancy. Physically, it increases your levels of stamina and fitness, which might then help you achieve a shorter, more active labour. Regular pelvic floor exercises also help prepare your muscles for labour and will help prevent persistent incontinence during pregnancy and after birth. Aquanatal has also been shown to relieve back pain, swelling, and many other ‘discomforts’ of pregnancy. Due to improved strength and stamina, Aquanatal classes may also help with recovery after birth.
Exercise releases feel-good endorphins that can help alleviate antenatal and postnatal depression. Meeting other pregnant mums and sharing stories is a bonus. Aquanatal mums often connect outside the class and meet up after their babies are born. Many Aquanatal mums experience an improved nights sleep on the days they attend a class.
Dynamic Chiropractic will now provide Dynamic Aquanatal® classes in Sydney!
We will initially have our classes at the Southern Swim School, a wonderful pool facility in Kirrawee. Class times are Tuesdays 1pm and 7pm.
We aim to provide classes in the St George Area shortly. We also aim to increase other days and availabilities in the future as well! Please let us know if you have any preferences!
To make a booking, select the group session button online and select Aquanatal. We will need your registration form, medical clearance and payment before you get in the water.
Casual Class: $35
Only available if there is space in a class
5-Class pass: 5 sessions for $150
Valid for 5 weeks
10-Class pass: 10 sessions for $280
Valid for 12 weeks
Please note that we will not issue refunds for class passes. However, credit may be used for Postnatal classes - a great way to recover post birth and return to exercise!
Frequently Asked Questions
How is Aquanatal different from pregnancy yoga, pilates, etc.?
Aquanatal utilises many wonderful features of water not available when exercising on land: buoyancy, hydrostatic pressure and variable resistance.
The buoyancy of the water supports your weight, making movement easier and helps to protect the joints from unnecessary strain; There is no risk of falling, sudden jarring or overbalancing when exercising in water; Your baby is protected from sudden movements by the extra cushioning; The pressure of the water can have positive effects on fluid balance and swelling; and The variable resistance offered by water allows you to exercise muscles more efficiently, helping to prevent strain and injury.
Together, these provide effective exercise in a safe environment. When it comes to relaxation, there’s nothing better than the wonderful feeling of weightlessness that water can provide. Another important difference is that all Sydney Aquanatal® classes are run by a qualified and experienced healthcare practitioner. Nobody understands you and your needs better at this special time.
How is Aquanatal different from aquarobics at my local pool?
Aquanatal classes are specifically tailored to pregnancy and post-natal recovery. This means that all exercises are appropriate and safe for you at each stage of your pregnancy. In addition to general fitness, at an Aquanatal class you will exercise your pelvic floor, learn breathing techniques, enjoy relaxation and learn more about birth preparation from an experienced healthcare practitioner. Aquanatal is safer and more appropriate to your needs than a standard aqua fitness class.
Joining & Participating in Aquanatal® Classes
What do I need to do before attending my first class?
You must obtain medical clearance to exercise from your midwife, GP, or obstetrician. Send an email to register for your classes. We limit class numbers to ensure there is plenty of room for everyone and enough time for personal and informal contact between participants and the instructor.
Why & when do I need my doctor's consent?
Exercise during pregnancy is suitable and beneficial for most healthy women with an uncomplicated pregnancy, but there are some situations when it is not advisable. To ensure that exercise, even low-impact exercise such as Aquanatal, is safe for you and your baby, you need formal clearance to exercise from your obstetrician, GP or midwife before you can attend your first class. If you are not due for your next antenatal appointment for some time, please call Dr Amy to discuss your individual circumstances.
I'm not very fit: is Aquanatal suitable for me?
Yes. This is because of the variable resistance of water, you are fully in control of how hard you work. The instructor will show you how to exercise at your preferred pace.
I exercise a lot: is Aquanatal suitable for me?
Yes. Previous participants have included sportswomen and runners. The instructor can advise you on how strenuously you should exercise at each stage of your pregnancy and how to get the most from your Aquanatal workout.
Can I combine Aquanatal with other exercise?
Absolutely, especially if you are used to exercising regularly. There are a few sports and particular types of exercises that are best avoided during pregnancy. Dr Amy is happy to chat with you specifically about what type of exercise you would like to do, and give you some guidance on what exercises you might choose to avoid whilst you are pregnant.
How soon can I start Aquanatal exercise?
You can start Aquanatal classes with Sydney Aquanatal anytime after the 12-14th week of pregnancy.
How long can I do Aquanatal for?
Unless your doctor advises otherwise, or there are other reasons that would make it unsafe for you to exercise, you can attend Aquanatal exercise classes right up until birth.
How soon can I start Aquanatal again after the birth?
You can start exercising post-natally after your doctor has given you the OK at your 6 week check-up. If you’ve had a Caesarean, it’s advisable to wait at least eight to nine weeks, but check with your doctor.
Can I do Aquanatal if I can’t swim?
Absolutely. Most exercises are performed in chest-height water. If you are a non-swimmer or only a weak swimmer, please let your Aquanatal Instructor know on your registration form and before each session. Familiarise yourself with the water depth of the different exercise areas and stay away from pool areas that are too deep for you.