Tag: motherhood

You may have heard the old wives’ tales warning you to stay away from any physical activity or strenuous exercise while pregnant; however, studies and data today shows there is a multitude of benefits from exercising throughout pregnancy that can be enjoyed by both mama and baby!

I like to say that pregnancy and labor and delivery are strenuous activities in and of themselves, and should be prepared for as such. The pregnant woman will expend roughly 2.2 times her resting metabolic rate (how many calories your body typically uses within a day for your height, weight, age, gender, and lifestyle) every day of pregnancy – growing a whole human is hard work! For perspective, running a marathon typically expends around 2.2 times one’s resting metabolic rate. In other words, pregnancy requires the energy it takes to run a marathon, every day, for about 280 days (give or take!).

Among the many benefits of leading an active pregnancy, exercising throughout your pregnancy can help prepare your heart, lungs, and muscles for labor and delivery. Strengthening exercises that target the core, pelvic floor, legs, hips, and glutes can assist the body during contractions and pushing in delivery, while maintaining cardiovascular fitness through aerobic activity helps keep the heart and lungs at proper functioning and health to handle the physical demands of labor. Additionally, practices such as yoga and meditation teach breathing techniques and visualization methods that can be very helpful in reducing labor pains and shortening overall labor time.

Disclaimer: Before starting any new exercise routine during pregnancy, it is crucial to consult with your healthcare provider or medical care team. This post is intended for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or exercise during pregnancy. Your health and the health of your baby are of utmost importance.

Understanding Labor and Its Demands

First off, let’s break it down to the basics. Labor is not just a walk in the park (though a good walk won’t hurt!). It involves several stages, starting from those early contractions to delivery. Each stage brings its own set of physical challenges, which is why preparation is so important.

Building stamina and strength can make a world of difference. Incorporating exercises into your routine can help you handle the demands of labor. So, let’s strap on those workout shoes and get moving!

Key Exercises to Prepare for Labor

Here are some key exercises that can help you get that body ready for labor:

Pelvic Floor Exercises

Ah, the pelvic floor — a powerhouse we often forget about! Strengthening these muscles can aid in labor and recovery post-delivery. The star of the show here is the Kegel exercise. Just think of it as doing a workout for your vagina! To do this, simply tense and release those muscles as if you’re trying to stop the flow of urine. Also, check out our post 5 Pelvic Floor Exercises That Are Not Kegels for more workouts to target and strengthen the pelvic floor!

Squats

Let’s get squatting! Believe it or not, squats can help you find the best positions during labor. Whether you’re looking for an upright position or simply want to make your body more comfortable during contractions, squats are your friends. Remember to keep your feet shoulder-width apart, lower your body as if sitting in a chair, and rise back up. Feel free to try sumo squats or wall squats for a bit of variety!

Walking

Don’t underestimate the power of a good stroll! Walking is excellent for maintaining mobility and helps with circulation, which is vital during labor. Try to incorporate daily walking into your routine – aim for 20-30 minutes a day. Plus, it gives you a great excuse to get out of the house and enjoy the fresh air.

Yoga and Stretching

Flexibility for the win! Yoga and stretching can promote relaxation and keep those muscles loose and ready for action. Consider practicing poses like Cat-Cow, Cobbler’s Pose, and Child’s Pose. Pair these with some focused breathing, and you’ll be prepping your body and mind for a stress-free labor experience. For a deeper dive, give The Benefits of Prenatal Yoga for Moms-to-Be a read!

Core Strengthening

Having a strong core can work wonders during labor, helping support your body and giving you stamina. Think of exercises like modified plank holds or seated leg lifts. Not too strenuous but oh-so-effective! We’ve listed some great core exercises that are pregnancy-safe in our post The Importance of Core Strength During Pregnancy!

Breathing Techniques for Labor

Now that we’ve worked those muscles, let’s turn to breathing techniques. Controlled breathing can help you manage pain and stay centered. Practice inhaling deeply through your nose and exhaling through your mouth. Breathe in for a count of four, hold for four, then exhale for a count of six. This rhythmic breathing can be a game changer when contractions hit.

Mental Preparation and Visualization

Labor is as much a mental marathon as it is a physical one. The power of positive thinking can lighten the load. Visualizations can help too — picture yourself in a calm, serene space as you prepare for birth.

Meditation is also a fantastic tool. Even spending 10 minutes each day focusing on your breath or journaling your thoughts can build a sense of readiness. Consider creating a birth plan that outlines your wishes and preferences for the big day; it’s a great way to mentally prepare!

New to meditation? Check out our tips & tricks in Mindfulness and Meditation Techniques for Expecting Moms!

Listening to Your Body

As much as we love a good workout, your body will be your best guide. Pay attention to what it’s telling you. Rest when you need to, modify exercises that feel uncomfortable, and don’t hesitate to reach out for help if something doesn’t feel right.

Taking the time to prepare for labor is not only beneficial, but it can also be an enjoyable journey! Recap: embracing exercises, honing breathing techniques, keeping your mind clear with visuals, and listening to your own body will help you tackle labor head-on.

So, mix it up, have some fun, and create a balanced routine that nurtures your physical, mental, and emotional self. If you have experiences or tips to share about preparing for labor — or any questions at all — please comment below. We’re all in this together, and your journey matters! What are you most concerned about with preparing for labor? Share in the comments below!

Happy prepping, and here’s to a smooth and powerful labor experience! 🎉