Preparing the Body for Labor

Here are a few stretches and exercises that are great to get the body ready for labor.

Squatting

Squatting is great for stretching the perinal muscles (the muscles used when giving birth).  It aids in increased flexibility during labor and delivery. Squats should be started as early in the pregnancy as desired and at least by 36 weeks to have the maximum impact during labor. 

Kegel Exercises

Kegels or the squeezing and strengthening of the muscles inside the vaginal are also great to help strengthen in vaginal vault and can make for a decreased second stage (pushing stage) or labor.

Tailor sitting, cross-legged sitting or a butterfly position

Each of these types of stretches also stretch the pelvic area and aid in flexibility during labor and delivery.  They should be done with caution and ease because due to hormonal changes, it's easy for a pregnant woman to over stretch ligaments connected to the pelvis in pregnancy.

Weekly Exercise
Women should do 150 minutes of moderate physical activity a week, either brisky walking, jogging, spinning, swimming, or exercises like these to promote circulation, decrease swelling and warm off complications like preeclampsia, diabetes in pregnancy and a large (macrosomic) infant.

Daily Exercise - 30 min a day - of low intensity steady state activity is one of the most important steps a woman can take to ensuring a healthy pregnancy, avoid going overdue, and decrease the need to be induced. 

Exercise in Pregnancy

MYTHS vs FACTS

There is a lot of confusion about exercising in pregnancy and even some providers counsel patients incorrectly. Many women get their information from magazines or friends as opposed to their provider.  Here are is what ACOG (American College of Obstetricians and Gynecologist) and the US Department of Health and Human Services say about Exercising in Pregnancy.

Myth #1 Pregnant women should not excede a heart rate over 140 beats per minute.

FALSE: This restriction was removed from ACOGs guidelines in 1994.

Myth #2 If I wasn't exercising before I got pregnant, I shouldn't begin to exercise now.

FALSE: Healthy pregnant women should begin or continue easy to moderate activity for 150 minutes per week (approx 20 minutes everyday or 35-40 minutes 4 x a week).  This is when a woman should consult with her provider to determine if she is healthy enough for exercise.

Myth #3 Even though I vigorously exercise regularily, I should cut back in pregnancy.

FALSE: Women who exercised vigorously can still continue to exercise vigorously.  Some restrictions may need to be made on the type of activity. See a previous post on Activities in pregnancy.

Spice up your Post Baby Body

Everyone knows how hard it is to lose those the baby weight. Nine months to put on, and seemingly endless to get off.  This is a cool tip to jump start weight loss in the post partum period.  Spinkley a bit of cumin in your food.  Cumin has something called phytosterols that helps to boost metabolism and limit the amount of fat

Ideas to add cumin to your diet.

• Add a few teaspoons to sweet potato, pumpkin, carrots, squash, and cauliflower, when cooking them
• Add it to taco seasoning or meat seasoning
• Add a dash to mayo or hummus for sandwiches and dips.
• Add it to guacamole 

Pesky Pounds

The second trimester can be a time when there is a significant increase in appetite. This is, at times, often compounded with a decrease in activity due to fatigue and other side effects of pregnancy. To keep the pregnancy pounds from packing on, some simples steps include:

• Continue to eat a diet high in protein
• Drink plenty of water
• Snack on fruits and vegetables
• Avoid cereal, especially for snacks or at night
• Avoid eating late and snacking late in the night
• After consulting your provider, continue to exercise as much as possible, modify if necessary.