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Wouldn’t it be nice if there was some magic way to make labour
and delivery painless? An epidural sure can help, but maybe
you’re one of the brave ones who wants to fully embrace the
birthing experience and decline anaesthesia altogether. In this
instance, you’re going to need all of the help you can get, and
exercise is indeed a way you can try to train your body to get
ready for pushing that baby out. Regular fitness will help improve
your endurance, which is definitely a good thing during the labour
and delivery process. My first son was born after over 14 hours of
labour. My endurance levels were put to the test to say the least.
Certain pelvic exercises, called Kegels, in particular help to
strengthen your vagina and can lead to an easier delivery.
Kegels can actually help you after you’ve had the baby too, by
preventing you from accidentally peeing your pants if things get
a little stretched out down there. So how do you get your Kegels
in? The beauty of these exercises is they’re very discreet, so you
can do them in your office, driving in the car or whilst waiting in
line at the bank. The one time you don’t want to practice your
Kegels is when you’re in the middle of urinating, which could lead
to a urinary tract infection. Here’s how to do it:
•
Locate your pelvic floor muscles ( they are the ones you use to
stop yourself from peeing) .
•
Squeeze the muscles for about three seconds then release for
three seconds.
•
Repeat this for about 10-15 sessions.
Will exercise help with my delivery?
This may sound like common sense but if you were never a runner
before pregnancy then now is not the time to start. However, if
running has been your thing for a while then you can keep on
doing it as long as you and your pregnancy are healthy and you
have permission from your healthcare provider. The experts say
it’s safe to continue running right up until you go into labour.
As your pregnancy progresses, you may want to opt for lower
impact exercising, as it may feel a little strange running with a
39 week belly in tow. If things don’t feel right at any time during
your run then listen to your body, it knows best. Also keep in mind
pregnancy is not the time to compete with any pre-pregnancy
running records. Talk to your doctor about your exercise plan and
any precautions that may pertain to your individual situation.
Should I avoid running during pregnancy?
“
Regular fitn ess will h elp
improv e your endurance
”
FITNESS
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