Fitness for Birth

Childbirth is one of the most intensely exhausting and physically demanding events you’ll ever experience and it’s important to prepare your body adequately.

For the average fit and healthy woman, this means regular exercise before and during pregnancy. Before embarking on any exercise regime, it is important to consult your OB-GYN or nurse-midwife.

There’s more than one reason that you have a whole nine months to get ready for the big day, so use the time wisely! Staying fit during your pregnancy is important to ensure that you stay healthy and stress-free while preparing your body for the challenge of labor. Building cardiovascular fitness increases your stamina for the tiring physical demands of childbirth, while toning leg muscles can help you stay in helpful labor positions such as the squat. Studies have also shown that exercising during pregnancy can shorten the length of labor and decrease postpartum recovery time, not to mention aid you in your quest to regain your pre-pregnancy shape.

Overexertion during pregnancy isn’t a good idea – you’re not aiming to compete in the next Olympics and if you’re very unfit or not used to exercise then you MUST seek medical advice before beginning a program of exercise. See also exercises to avoid in pregnancy.

Ways of exercising in pregnancy?

For women who are having normal pregnancies, moderate physical exercise is seen as beneficial. Before you start however, it’s essential that you get the go ahead from your caregiver. If you’re already physically fit and used to exercising, it’s likely you can continue a modified routine but if you’re new to exercise pregnancy may not be the time to start. If you’re high-risk category, you may have to avoid exercise.

You should warm up with gentle stretches for 10 minutes or so before exercising and at the end of your routine. If you’re not used to exercising limit your routine to five minutes which you increase as your fitness levels increase. If at any time you experience ANY discomfort then STOP exercising immediately and consult your OB-GYN or nurse-midwife.

Swimming

A safe and gentle way to exercise your body during pregnancy, swimming is ideal as the water supports your body, and you can move at your own pace. It’s especially good in late pregnancy, when backache can strike. Choose between swimming lengths or join a prenatal class. These classes are held at many community pools and offer women a chance to meet other moms-to-be as well as enjoy a gentle exercise routine.

Cycling

A great form of aerobic exercise, similarly to swimming, walking and jogging, cycling stimulates the heart and lungs and helps to build muscle tone. It also increases your ability to process and utilize oxygen, a definite bonus for your developing baby. The safest way to do this is on a stationary bike so your risk of falling is reduced. Extreme caution should be taken on a proper bike – poor weather conditions and your altered center of gravity could make a fall more likely.

Walking

This is one of the easiest and cheapest ways to keep fit. A brisk walk for half an hour a day is a good alternative to joining a class or driving to the pool. Why not vary your routine by going to a local park or to some nearby countryside?

Yoga

Yoga is one of the most popular exercise programs for pregnant women. Not only does it help to relax and unwind the body and mind, but the gentle stretches and focus on breathing exercises can coach you for labor. Some people believe that this type of physical training helps women to actively take control over their labor, reducing your need for pain relief by teaching you how to relax. Your muscles are also strengthened – in prenatal yoga classes, there’s often an emphasis on pelvic floor firming, an essential ingredient for postpartum recovery. Check out your local fitness center or YMCA for a class.

Kegel exercises

All pregnant women should do Kegel exercises, which firm the muscles of your pelvic floor (these support your bladder and uterus), reduce the risk of incontincence in pregnancy and after the birth, and lower your risk of tearing during the delivery. Here’s how to do them:

- Locate the muscles – the easiest way to do this is to stop the flow of urine halfway through your next trip to the bathroom. It’s your pelvic floor muscles that do this – but don’t routinely do the Kegels while peeing, as this can cause you to retain urine.

- Draw them up slowly – imagine they’re an elevator stopping at several floors on their way up a tall building!

- Do 10 contractions and build up to as many a day as you can.

- Start slow and as your muscles strengthen, move on to alternating between fast and slow contractions. Make sure you’re breathing while you do them!

- Avoid holding your breath, squeezing and tensing the muscles in your buttocks and thighs, and clamping your legs together.

Hot tip Do the exercises every time you fold laundry, brush your teeth or answer the phone, and that way you’ll develop an association between the two activities and a routine you can remember!

Why not chat to other moms-to-be about fitness for birth, or other topics, by leaving a message on our chat forum. Alternately, if you want to meet other moms in your area with similar age babies, visit our people section to find out what is happening in your area, or join or start one of our groups. If you have any unanswered questions, use our questions page to gain wisdom from other moms or our resident experts for all those pregnancy or baby-related niggles. Also, have a look at our Kit section where we list our top-rated baby equipment.

The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.

Send to a friend