Getting Fit For Childbirth
Prenatal Exercise Can Help You To Have An Easier Birth
Paris Hilton is keen to whip her body into shape to have children next year, according to the Daily Dish! She’s undertaking a regime of Pilates, canyon climbing and horse riding as well as regular gym workouts. ‘I’ve just started working out and it feels great. It gives me so much energy. I want kids next year, so I’ve got to get my body ready.’
Benefits Of Prenatal Exercise
Keeping fit during pregnancy is vital for your (and baby’s) health and wellbeing. Exercise is a great way to ease pains during pregnancy and to reduce anxiety, says gynaecologist Kristin Friel, M.D of Lehigh Valley Hospital in Pennsylvania. It improves blood flow to the muscles and also helps your body to use glucose more effectively, which helps reduce the risk of diabetes. If your body is stronger you’ll have more energy during labour. There’s also evidence to show that moderate intensity physical activity can help reduce the risk of depression.
When Should I Start?
You can keep up your usual exercise regime if there are no complications with the pregnancy. However, you may wish to adapt it so it’s less strenuous and to avoid doing contact sports. Check with your GP for guidance.
Recommended Exercises During Pregnancy
You are aiming for a good level of fitness so stick with simple exercises such as walking, yoga, swimming or Pilates. 20-30 minutes a day, up to five times a week is adequate.
- Leg stretches help reduce cramping and stitch, which is common during pregnancy as the muscles stretch and soften due to excess hormones in the body. Get into the habit when you’re sitting down.
- Walking – make it social by doing it with friends.
- Swimming feels blissful during pregnancy as the water supports your bump. Look for aqua classes for pregnant women.
- Yoga helps to tone muscles, relaxes you and targets aches and pains. It also helps still the mind, which is essential during labour. Prenatal classes will focus on pelvic floor exercises, which are vital in pregnancy and for sexual health post-baby. The pelvic muscles are hammock-shaped and support the uterus, bladder and rectum. Knowing where they are puts you more in control during the labour. Contact the British Wheel of Yoga to find a class.
- Mind Your Back – back pain is very common during pregnancy, especially towards the end, as baby gets heavier, putting more stress on your joints. Try and maintain good posture so that your spine doesn’t curve in, which can make it ache. Wearing low heels can help you maintain awareness of your posture. Try this simple stretch, which helps relieve backache: Get down on all fours and arch your back like a cat.
- Pilates strengthens the core abdominal muscles, which support baby and help to protect your spine, says Ellie Brown, a Body Control Pilates teacher who runs pregnancy Pilates classes in London. It also means you’ll regain your shape more quickly. Pilates also strengthens the pelvic floor and teaches you how to breathe properly – helpful for shortness of breath and during labour itself.
Resources
NHS Direct
