Physical activity
If you’re physically active on most days of the week, great!
If not, this is a good time to get moving. You’ll feel better overall, have more energy, sleep better, and have less constipation and water retention. Generally speaking, you can continue moderate exercise throughout your pregnancy. Begin slowly and build up gradually.
If you are currently not at all active, a 5-minute walk every day is a good start. Try to work up to exercising for a minimum of 150 minutes a week, or at least 30 minutes per day on most days of the week. You can check with your practitioner to learn which exercises are safe for you.
Remember to drink 8 to 10 glasses of fluid each day, preferably water, and drink extra water before, during, and after exercise.
What exercises can I do to prepare for birth?
The muscles in your lower abdomen, lower back, and around the vagina (birth canal) come under great strain during pregnancy. During delivery, these same muscles must relax and stretch. Try these simple exercises to help you strengthen the muscles that support your growing uterus:
Pelvic tilt
This exercise helps relieve back pain and improves abdominal muscle tone. Many women find it helpful to do pelvic tilts during labor.
- Get on your hands and knees on the floor with your back straight.
- Breathe in and relax your back.
- Breathe out, tighten your stomach muscles, and tuck in your buttocks. Your back will arch up.
- Hold the position and count to 5.
- Then breathe in once — twice — then relax your back so that it straightens.
- Repeat 25 times, 3 to 4 times daily.
Kegel exercises
Practice Kegel exercises several times a day to prevent leaking urine and to strengthen pelvic floor muscles. Kegel exercises can be done anytime, standing or sitting.
- Firmly tighten the muscles around your vagina as you would to stop urinating. It’s not recommended to practice Kegel exercises while on the toilet because this may strain the pelvic floor muscles.
- Hold tightly for as long as you can (up to 8 to 10 seconds).
- Then slowly release the muscles and relax. Remember to keep breathing as you hold the muscles.
- Repeat 10 to 15 times, 3 to 4 times daily.
Tailor stretch
This exercise stretches your inner thigh muscles.
- Sit on the floor with the soles of your feet together.
- Gently let your knees move toward the floor until you feel a mild stretch. Concentrate on relaxing. Don’t push down on your legs with your hands.
- Hold and slowly count to 5. Relax.
- Repeat 5 to 10 times, twice daily.
How to reach us
Need to make an appointment with your care provider? Feeling something unusual or like you’re going into labor? Want advice about breastfeeding? We’re here for your call.
