Babies Tale

Exercise and general physical fitness are very important in pregnancy. Your body changes shape and new stresses and strains are put on it, culminating in the physical stress of the birth itself. By making sure your body is strong and fit you will be helping yourself in pregnancy and working towards an active and safe birth, as well as giving yourself energy and resilience for the demanding time ahead.

During pregnancy your joints tend to loosen slightly; this enables the pelvis to stretch during birth to let the baby through, but it also means you are more likely to strain your ligaments and joints and, especially, your back. Be careful of putting strain on your back by picking things up awkwardly or carrying loads that are too heavy. The weight of your baby in front will make even simple movements like getting out of a chair or a bed potentially damaging for your back, so take care to move in such a way as not to put undue strain on it:

• Roll onto your side and push yourself up from there to get out of bed.
• Use your legs, not your back, to maneuver yourself up and out of a chair.
• When picking up a toddler or a full shopping bag, squat down and then push up with your thighs rather than bending over with your knees straight and lifting from your back.

You can do a number of exercises in pregnancy to keep yourself supple and to strengthen muscles that you will use in the birth itself. However, not everyone is very good at following an exercise program. If you are working or you have other children, it may seem especially hard to fit them in. Gentle walking and especially swimming are good exercises in pregnancy if you enjoy them. You can continue with your usual sports, but gently; remember that if you get out of breath you are depriving your baby of oxygen too. Exercise in pregnancy should be gentle rather than rushed. Don’t start an exercise program at this time without checking it out with your doctor first. He will work with you to find an activity that is safe and that you like to do.

Women who want an active labor should practice holding positions such as squatting, standing on all fours or sitting semi upright to see what position they find most comfortable and to strengthen those muscles they will use.

All women, however, will benefit from locating and exercising the pelvic-floor muscles. (See box, page 57.) These muscles are very important in pregnancy and childbirth. They support the uterus, bowel and bladder. About half of all women who have had children suffer from some weakness in these muscles, with such symptoms as discomfort in the pelvic area or leaking a little urine when they sneeze, cough or lift heavy objects. If these muscles become too weak it can lead to prolapse of the womb (the uterus is displaced downward in the body). You can feel what it is like to use the pelvic-floor muscles by tightening your buttocks and pulling upwards as if you want to empty your bladder but must hold it. The same muscle tightens the vagina and can cause pleasant sensations when you are making love. If you cannot feel the muscles tighten, and then try interrupting the flow of urine when you are emptying your bladder; you will soon be able to recognize the sensation.

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