Exercising throughout pregnancy can help tone your body and get ready for labor. Exercise has also been found to increase your immune function, help you get better sleep, recover faster, and feel better about yourself. Even small amount of exercise, several times a week, can improve overall health. So what are you waiting for- get moving!

Notes for exercising:

• Any type of exercise should include plenty of hydration- a glass of water before and after, and small drinks as you move. Make one of those drinks something with electrolytes to replace sodium lost from perspiration.
• Eat! The calories and nutrients you burn during exercise need to be replaced. The more aerobic your workout the more calories you need.
• Be kind to your joints. Your joints will be more flexible as your body prepares for labor. Avoid bouncing, jerking, jumping, or quick movements.
• Stick with low-impact aerobics- yoga, swimming, walking, and upper body workouts are ideal.
• Keep up your Kegels!
• Keep it regular- even a quick walk around the block is better than packing all your exercise into one day and exhausting yourself. Do it at least 5 times a week!
• Build in time to relax into your routine. A few minutes to check into your body and relax every muscle can help you prepare for labor.
• Exercise or movement is a way to honor yourself. Take your time and enjoy these few pregnant months.
• The Preparing for Labor exercises can be done anytime during pregnancy, but especially to be looked at in the third trimester.

Warnings:

• Avoid hot environments to exercise in. Pregnancy increases your core body temperature. Your baby’s environment is a degree warmer than you are. Hot tubs, Jacuzzis, saunas, and hot workout rooms- like hot yoga, should be avoided.
• Sports with a high rate of injury, such as skiing, snowboarding, roller derby, and skateboarding, should be avoided; unless you are high skilled at the activity and understand the possible risks.
• Be aware of your body. If you notice signs of dizziness, pain, shortness of breath, bleeding, rapid heartbeat, sever back pain or pubic pain, STOP your activity immediately. Sit down, rest, and breathe. Ask for assistance from the instructor, if needed.

Preparing for Labor:

Beginning at about 36 weeks, you and your fetus should start getting ready for labor. Exercising in a way that gets your baby into an optimal fetal position can make the labor process go smoother. The best way for your baby to be born is for the back of his head facing the front of your body, or occiput anterior. Babies can be born in different positions, but occiput anterior is ideal for reduced back pain and time in labor. The key to these exercises are upright, forward leaning positions, with your knees lower than your pelvis. Avoid sitting in semi reclined positions, like long car rides, and with crossed legs.

Some exercises to try (it may be helpful for someone to read to you while you try it on the first
time):

• Cat-cow-sit on the floor on all fours – your hands and knees. Let your belly and head drop to the floor – just breathe and relax. Arch your back- like a cat- while your head and back of your butt reach for the floor. Breathe. Now relax your back and stretch your neck in front of you. (Tilting your head back may cause unnecessary strain on your neck.) Breathe. Do as many as feel comfortable.