2. Prenatal Exercise
Exercise is essential for a great pregnancy and birth. It’s actually very safe to exercise while pregnant. In fact, it will help you control your weight, improve circulation, boost your mood, and give you a good night’s sleep. It’s also a great way to relieve muscle pain and increase endurance you’re the birthing process.
Try to get at least 30 minutes of pilates, yoga, walking, or a mild workout every day. Before trying another exercise, talk to your doctor to make sure you don’t overdo it.
3. Write up a Birth Plan
As your pregnancy progresses, giving birth can feel daunting. But if you plan it out in advance, it can help take some of the edge off. Writing your birthing plan will allow you to feel more in control of the situation and keep you and your family on the same page.
Here are a few things to consider in your birth plan (7):
- Who you want present, including children or siblings of the baby
- Procedures you want to avoid
- What positions you prefer for labor and delivery
- Special clothing you’d like to wear
- Whether you want music or a special focal point
- Whether you want pain medications, and what kind
- What to do if complications arise
4. Practice Kegels
In short, Kegel exercises strengthen the pelvic floor muscles to support your bladder, bowels, uterus, and vagina.
According to the Baby Center: “Kegels may help keep hemorrhoids at bay and possibly speed healing after an episiotomy or tear during childbirth because they improve circulation to your rectal and vaginal area.” (8)
These exercises can also prevent pregnancy-related urinary stress incontinence,
Here’s how to do Kegels them right:
- Start with an empty bladder.
- Pretend that you’re trying to stop yourself from passing gas and interrupt the flow of urine at the same time – it’s a sensation of squeezing and lifting.
- If you’re not sure you’ve got it, one way to check is by inserting a clean finger into your vagina then doing a Kegel. If you feel pressure around your finger, you’re on the right track.
- Hold the pressure for 10 seconds and release for another 10.
- Practice any time of the day, while you’re on the couch or sitting at your desk.