Did exercising during pregnancy really help with labor & birth?

Question

If so, in what ways?

Answer 1

Yes!
Most women benefit greatly from exercising throughout their pregnancies. But during that time, you'll need to discuss your exercise plans with your doctor or other health care provider early on and make a few adjustments to your normal exercise routine. The level of exercise recommended will depend, in part, on your level of prepregnancy fitness.


What Are the Benefits of Exercising During Pregnancy?
No doubt about it, exercise is a big plus for both you and your baby (if complications don't limit your ability to exercise throughout your pregnancy). It can help you:

feel better - At a time when you wonder if this strange body can possibly be yours, exercise can increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphins (naturally occurring chemicals in your brain), appropriate exercise can:
relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs
reduce constipation by accelerating movement in your intestine
prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating synovial fluid in your joints
help you sleep better by relieving the stress and anxiety that might make you restless at night
look better - Exercise increases the blood flow to your skin, giving you a healthy glow.
prepare you and your body for birth - Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
regain your prepregnancy body more quickly - You'll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don't expect or try to lose weight by exercising while you're pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy.
What's a Safe Exercise Plan When You're Pregnant?
It depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them. If you weren't fit before you became pregnant, don't give up! Begin slowly and build gradually as you become stronger. Whatever your fitness level, you should talk to your doctor about exercising while you're pregnant.

Discuss any concerns you have with your doctor. You may need to limit your exercise if you have:

pregnancy-induced high blood pressure
early contractions
vaginal bleeding
premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early
What Kinds of Exercises Can You Do?
That depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, pilates, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability or the feeling of weightlessness). Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.

Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.

Whatever type of exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester.

Your energy level may also vary greatly from day to day. And as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in more air (and the oxygen it contains) when you exercise. If your body says, "Stop!" - stop!

Your body is signaling that it's had enough if you feel:

fatigue
dizziness
heart palpitations (your heart pounding in your chest)
shortness of breath
pain in your back or pelvis
And if you can't talk while you're exercising, you're doing it too strenuously. You should also keep your heart rate below 160 beats per minute.

It also isn't good for your baby if you become overheated because temperatures greater than 102.6 degrees Fahrenheit (39 degrees Celsius) could cause problems with the developing fetus - especially in the first trimester - which can potentially lead to birth defects. So don't overdo exercise on hot days.

When the weather is hot, try to avoid exercising outside during the hottest part of the day (from about 10 AM to 3 PM) or exercise in an air-conditioned place. Also remember that swimming makes it more difficult for you to notice your body heating up because the water makes you feel cooler.

What Exercises Should You Avoid?
Most doctors recommend that pregnant women avoid weight training and sit-ups after the first trimester, especially women who are at risk for preterm labor.

Lifting reduces the blood flow to the kidneys and uterus, and exercises done on your back (including sit-ups and leg lifts) cause your heart rate to drop, also decreasing the flow of oxygenated blood to your body and the baby. It's better to tone your abdominal muscles while on all fours, by relaxing and then tightening your muscles as you exhale.

Unless your doctor tells you otherwise, it's also a good idea to avoid any activities that include:

bouncing
jarring (anything that would cause a lot of up and down movement)
leaping
a sudden change of direction
a risk of abdominal injury
Typical limitations include contact sports, downhill skiing, scuba diving, and horseback riding because of the risk of injury they pose.

Although some doctors say step aerobics is acceptable if you can lower the height of your step as your pregnancy progresses, others caution that a changing center of gravity makes falls much more likely. If you do choose to do aerobics, just make sure to avoid becoming extremely winded or exercising to the point of exhaustion.

And check with your doctor if you experience any of these warning signs during any type of exercise:

vaginal bleeding
unusual pain
dizziness or lightheadedness
unusual shortness of breath
racing heartbeat or chest pain
fluid leaking from your vagina
uterine contractions
What Are Kegel Exercises?
Although the effects of Kegel exercises can't be seen from the outside, some women use them to reduce incontinence (the leakage of urine) caused by the weight of the baby on their bladder. Kegels help to strengthen the "pelvic floor muscles" (the muscles that aid in controlling urination).

Kegels are easy, and you can do them any time you have a few seconds - sitting in your car, at your desk, or standing in line at the store. No one will even know you're doing them!

To find the correct muscles, pretend you're trying to stop urinating. Squeeze those muscles for a few seconds, then relax. You're using the correct muscles if you feel a pull. Or place a finger inside your vagina and feel it tighten when you squeeze. Your doctor can also help you identify the correct muscles.

A few things to keep in mind when you're doing Kegel exercises:

Don't tighten other muscles (stomach or legs, for example) at the same time. You want to focus on the muscles you're exercising.
Don't hold your breath while you do them because it's important that your body and muscles continue to receive oxygen while you do any type of exercise.
Don't regularly do Kegels by stopping and starting your flow of urine while you're actually going to the bathroom, as this can lead to incomplete emptying of your bladder, which increases the risk of urinary tract infections.
Getting Started
Always talk to your doctor before beginning any exercise program. Once you're ready to get going:

Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.
Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.
Drink plenty of water to avoid overheating and dehydration.
Skip your exercises if you're sick.
Opt for a walk in an air-conditioned mall on hot, humid days.
Above all, listen to your body.

Answer 2

you want an honest answer?

no, it does not. the only muscle you use during birth is the same muscle you use to have a bowl movement. and if you can figure out how to strengthen this muscle....please let me know.

what does help, is kegels. these control your pc muscles. If you can keep those muscles toned, you are keeping your vaginal muscles in great shape and will suffer less with a "loose" vagina after having a baby.

all exercise does during pregnany is mentally give you some of hte control feeling. no matter what, your body will respond to pregnancy on it's own...no matter what you do.

case in point. pre-pregnancy, i weighed 140 at the age of 19. i gained 30 pounds, never excersised and ate whatever i pleased. i had a 4 hour delivery. 6 months after the baby, i weighed 125. still never excersised.
2nd pregnancy, i still didn't excersise. labor, 5 hours (and the only reason it took this long was because the baby was facing up and not down) after 6 months i went back down to 125 lbs.

so no....i don't think it actually helps for labor and delivery. but it doesn't mean you shouldn't. excersising won't hurt you, but it won't make it better.

Answer 3

One thing I had no idea was how much my baby would weigh at birth.... I did exercise during my pregnancy, and worked every day of it as well- as a server lifting some heavy things (which my doctor told me was fine because I had already been doing all of that before- he said the only time it would have been bad was if I wasn't working there/lifting that stuff before the pregnancy). anyways, I had a perfectly healthy pregnancy- all the tests, heart rates, everything came back normal. I even measured out normally!

I only had one ultrasound- which was at 7weeks, and the reason for that was because they told me I was perfectly healthy and they had no reason to do another.

So I ended up with the worst labor out of any family/friend I know! I had real contractions for 3 weeks prior to delivering, but when my water broke, was when I went to the hospital. I was one week overdue exactly, and ended up being in labor (after my water broke) for 19 hours! I got an epidural around 3am, and it wore off completely by 4pm when I was 8cm dilated! they really pushed for me to have my baby natural- he ended up being turned nose up instead of nose down, making it even tougher for me. By 7:30pm, I was almost fully dilated, and crying so hard in the worst pains of my life- I thought my pelvis was going to shatter, when they said I need to be rushed c-section because he just wasn't coming down. Keep in mind my epidural wasn't working- and when they tried the spinal epidural, I felt them poking my belly and told them, so they had to put me under. :(

I had a 10lb baby!!!!!!!!!!!!!!!!!!!!!! I couldn't believe it, and neither could the doctors. My baby boy was just really really healthy. So please, if you can, find out how much your baby will weigh closer to the due date. They told me next time they will check at 36 weeks to see how big the baby is. My doctor also said it could have been the prenatal vitamins these days- how better they are now than they used to be. Weird... but I to this day still can't believe it all! So I feel excersising is healthy, and good for you, but a number of things go into factor when actually going into labor/delivery! ;)

Answer 4

Yes, it really did. First of all, because your fitness level improves, and they don't call it labor for nothing! But the best part was that it made a MAJOR difference post-partum. You don't feel dragged out, you've got the extra energy you need to get through that very difficult first six weeks, when you never get enough sleep and never have a minute to yourself, and, surprisingly, it seemed to minimize post-partum depression. It also helps you get your figure back more quickly, which is always nice.

Answer 5

Of course it does... giving birth is not like the baby just drops out of you! You have to use all of your might and PUSH!

Studies have proven that women who gain only 25-35 pounds and are active have shorter delivery times and less problems with labor!

Do A LOT of walking and yoga!

Good Luck!

Answer 6

I really think that it does. I know that walking while I was in labor really helped me a lot. It really hurt bad at first, but it got a lot easier. I remember being in labor and cleaning my hospital room to help with the pain. That probably wasn't the greatest idea, but it did help kill some time.

Answer 7

Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.

Answer 8

Add capital t carry rest in excess of 40 a few moments among physical exercises

Answer 9

Music enables you to eat more. According to a study by the journal Psychology as well as Marketing, soft, classical tunes encourage someone to take time over your dinner, so you consume more meal. So, switch off – silence could make you more aware of what you’re adding your mouth.

Answer 10

It’s Friday brunch time and you just can’t stop going back with regard to seconds. But hang on! Stop for a minute and suck on another strong mint. The flavour will certainly put you off that 3rd plate of chicken korma/roast beef/sushi medley.

Answer 11

Bask in the sunshine. Just 20 minutes of Vitamin D absorption everyday will boost your ability to loose weight.