What Exercises Can I Do to Help My Birth Process?

Just as it’s expected for you to be excited and anticipatory about the birth of your child, it’s also perfectly normal to be a little apprehensive about the actual labor and delivery process. Here’s how to prepare.

Your body is designed to carry and birth children, but that doesn’t mean you can’t prepare it for easier labor and delivery through safe, gentle exercise. If you’re expecting a child, getting your body and mind ready can be one of the most important parts of the process.

At NY Midtown OB/GYN, with locations in the Midtown area of Manhattan, Westchester, and Mamaroneck, New York, our team of experienced women’s reproductive health professionals can teach you what’s safe and what’s not when it comes to prenatal care exercises.

Prenatal exercise recommendations

Many women, particularly royal or wealthy members of society, used to be automatically put on bed rest as soon as they became pregnant. This time was known as their confinement and could be incredibly boring and even dangerous to their health, as they lay in bed and lost muscle tone.

Today, women are encouraged to get moderate exercise and tone their bodies for the birthing process that awaits them. The American College of Obstetricians and Gynecologists recommends at least 150 minutes of exercise weekly for the duration of your pregnancy.

This might seem like a lot, but when spread out, it’s only ten minutes twice a day of moderate-intensity aerobic exercise. You should choose exercises that focus on stretching and strength building, avoiding high-impact workouts.

Great exercises for expectant mothers

Your doctor can help you identify exercises that improve strength and flexibility, focusing on your core, lower back, hips, and pelvic area. The following exercises can strengthen muscles, joints, and tendons and potentially shorten your birthing process:

Low-impact aerobics and water aerobics
Pilates
Prenatal yoga
Stationary bicycling
Swimming
Walking

Make sure you stretch before and after each workout. This will keep you flexible and help you avoid pulling a muscle, especially if you’re a bit out of shape. These stretches are a good place to start.

Exercises to check with your doctor about

While it’s not uncommon to see athletes continue to train even at later stages of pregnancy, these individuals are typically in peak physical condition with a full team around them to safeguard their health and that of their unborn child.

If you play highly active sports, lift weights, ride horseback, or ski, you should talk to your doctor about when you may wish to pause such activities.

To learn more about the benefits of prenatal exercise, you can call either of our NY Midtown OB/GYN locations to make an appointment or book a prenatal care consultation online today.