What is the recommended warm-up duration in a pre/post-natal aqua fitness class?

In a pre/post-natal aqua fitness class, a warm-up duration of 10 minutes is recommended. This timeframe is essential for several reasons. First, warming up helps to gradually increase the heart rate and blood flow to the muscles, which is particularly important for individuals who may have changes in their cardiovascular system or muscle elasticity due to pregnancy. A 10-minute warm-up allows for a sufficient period to engage in gentle, low-impact movements that help improve flexibility and prepare the body for more vigorous activity, ensuring that participants can perform exercises safely and effectively.

Additionally, this duration is long enough to include a variety of movements that can help address common discomforts experienced by pre/post-natal participants, such as back pain or joint stiffness, without overwhelming them. A well-structured warm-up also provides an opportunity for participants to mentally prepare for the workout, contributing to a more focused and enjoyable experience.