Most people know that it’s safe to keep up your workout routine while pregnant, but that doesn’t mean that women don’t think about the effect that exercise has on their body and their baby. But we have good news: according to a new study, exercising during pregnancy can make your labor shorter. This new benefit comes in addition to all the other great things that working out does for your pregnant body.
Researchers at the Technical University of Madrid ran a study with just over 500 women and put them into two groups. There were 253 women in the “control group” who didn’t have much activity. 255 women placed in the “exercise group,” as stated in the study, published in the European Journal of Obstetrics and Gynecology.
Those in the exercise group did a mild aerobic program once a week for three weeks. The researchers looked at how long each stage of labor took and the use of epidurals in the two groups of women. They discovered that the women who exercised while pregnant were more likely to have a shortened labor time. Besides spending less time in labor, the women who exercised were less likely to get an epidural.
This new study reminds us that if you exercise during pregnancy, you’re not doing any harm to your body or your baby’s health. If you already had a fitness routine before you got pregnant, make sure to ask your doctor if what you’re doing is safe for your health. Most of the time, it’s fine to keep doing your regular workouts. Whether you’re into CrossFit, yoga, or jogging, you’re good to go, so long as you talk to your doctor and they give you the all-clear.
But don’t stress if you can’t (or don’t feel like) going “all in” with pilates. There are tons of pregnant women who didn’t work out pre-pregnancy and have no intention of starting. And some women are put on bedrest by their doctors for most of their pregnancies due to complications.
It’s important to know that this study doesn’t mean working out will hands-down make your labor easier or epidural-free. If you don’t work out, just tell your doctor. Pregnancy is different for everyone, so own it!
Archive for Labor Advice
More and more women are choosing to labor at home as long as possible and then travel to the hospital. In fact, some hire a doula to help with going through the early stages of labor at home and arrive at the hospital for transition and pushing. Wondering why? Here are 4 benefits to laboring at home:
1. Easier to Cope with Pain
Many women who labor at home as long as possible say that they chose to do so because of the comforts of home. It’s easier to cope with labor pains in comfortable surroundings, they share. So if you’re more comfortable at home, you’ll be better able to cope with contractions.
2. Encourages Oxytocin
Laboring at home can make your labor as straightforward and short as possible. If you go to the hospital in early (or even active) labor, things might slow down. Your contractions might stop and then you’ll be sent home, exhausted and frustrated.
But if you go through the long, difficult contractions that are close together before leaving for the hospital, the actions of leaving home, getting into your car and showing up at the hospital won’t affect your labor or get in the way of the release of oxytocin.
3. Pitocin Not Needed
Women who remain at home for the majority of their labor and show up at the hospital ready to push may be less likely to need Pitocin. (Pitocin is given to speed up and strengthen labor.)
By experiencing the earlier stages of labor at home and getting into a steady pattern before the hospital, the need for Pitocin is less likely.
4. Unmedicated Birth
If you labor at home as long as possible, you’ll be much less likely to need drugs or an epidural to get through the rest of your labor. There may not be time to get an epidural because things are moving quickly once you arrive at the hospital.
If you’ve learned to cope through your contractions while at home, you’ll probably continue coping just as well when you’re admitted to the hospital!
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With all this said, if you need to go to the hospital, then you should go. If something just doesn’t feel or seem right, you should go. Don’t labor at home because you’re scared of the hospital and the staff. Make sure that your decision to labor at home is based on love, rather than fear.
Please note: we aren’t medical professionals, and the info here isn’t intended as medical advice. Make sure to consult with your OB-GYN on these matters, too.
Next week, we’ll share some tips with you on how you can effectively labor at home!
The average labor is usually 12-18 hours for a first pregnancy, not including inductions. However, sometimes labor lasts longer because of physical issues or your baby scooting into a better position. Other times, labor might last longer due to fear of becoming a parent or of your surroundings. Lots of people just don’t like hospitals! Here are 4 tips for coping with a longer labor:
- Remain at home as long as you can
- Don’t look at the time
- Accept the situation for what it is
- Use your means for comfort
You’re the most comfortable in your own home. You’re able to move around, eat whatever you want to, watch Netflix, or play on your phone. You also have your own shower and bathroom. It’s so much easier to pass the time in your own home. Plus, going into the hospital too early might cause your labor to stall.
It’s crazy tempting to stare at the clock when you’re in labor. After all, you’ve been told to count the minutes and seconds in between contractions. You might be wondering ‘how long have I been in labor?’ or ‘when will I finally see my baby?’ These questions can keep you from focusing on the work of labor. We suggest removing any clocks that are near you, or cover them.
Try to go with the flow and follow your labor’s lead. There may be parts of your labor that are slower and calmer; use those moments to rest or nap. These calmer moments are your body’s way of giving you a break before continuing. Use these breaks to your advantage whenever you can.
Let those around you help you relax and help out. Maybe a back rub would help, or short walk in the hall. Keeping calm through labor will require less energy and make you more relaxed, which will help your labor move along. If you plan to get an epidural, try and move around as much as you can beforehand, to progress your labor.
We aren’t medical professionals, so make sure to follow your doctor’s and nurse’s leads during labor.
Learn more about how to prep for labor in these articles:
Your Labor Support Team
Freaked Out About Labor & Delivery?
Packing Your Labor Bag
10 Ways to Prep for Labor and Delivery
A Doula Reveals 6 Important Things About Labor
As you get ready for your labor and birth, you might be getting nervous. But know that there are some tips and tricks that doulas use to help make the birth experience a little easier. A doula, also known as a birth attendant, offers emotional and physical support before, during, and after childbirth.
Thankfully, an experienced doula who’s helped with a variety of births can help with some of your worries and prepare you.
Here are 6 things that doulas wish you knew about labor:
1. It’s all about the breathing
Our natural reaction to scary situations and pain is to hold our breath. But doing this delays the process, not to mention that it makes every passing second take forever. Try this breathing practice a couple of times a day: breathe in for five counts, then exhale for five counts.
2. It’s not a sprint; it’s more like a marathon
The more work your body does on its own, the better. Help it along by doing things that make you happy, going on daily walks, and drinking raspberry leaf tea on the reg. About three cups of raspberry tea a day will help, but make sure to check with your doctor first. The release of oxytocin (AKA the “happy hormone”) will help naturally advance the early stages of labor.
3. You have the power
If you’d like to try laboring while squatting, go for it! If you want to do a water birth, have at it! It’s important to be specific about your birth preferences and what you’re comfortable with. Speak up if something is happening that you aren’t sure about. This is your birth, your baby, and your body; ask any questions that you need to.
4. Be flexible about your birth plan
Some women like to get super-detailed in their birth plan, and that’s OK. But know that it’s just a plan; it’s not set in stone. At the end of the day, whatever’s safest for you and your baby is generally what’s best. With that said, if there are items in your birth plan that are really important to you such as skin-to-skin contact after birth or cord blood banking, make sure that your care team knows.
5. For back labor, counter-pressure will be your best friend!
Make sure to pack a tennis ball in your hospital bag, in case you experience back labor. Applying counter pressure using the tennis ball will do wonders for pain relief!
6. Expect the unexpected
Everybody’s labor and birth story is different. Just because your sister had to have an episiotomy, doesn’t mean you will. By getting all the information you can and remaining open to every possibility, you’ll be on the road to owning your birthing process!
First comes the excitement of being pregnant, then comes the worry. Once you’ve gotten used to being pregnant, you may be freaking out about things like miscarriage, the pain of labor, whether you’ll be able to breastfeed…the list goes on and on.
But experts say that pregnancy risks are low, especially for healthy women. So today, we’re giving you a reality check on 7 of the things pregnant women worry about most:
1. Miscarriage
The risk of miscarriage is lower than you think. For women younger than 35, it’s 10 to 12%. Here’s a reassuring fact: by the time you hear your baby’s heartbeat on an ultrasound, the chance of miscarriage dips to less than 5%.
Try and remind yourself that many miscarriages happen because of chromosomal abnormalities that can’t be prevented. Activities like exercise, heavy lifting, and sex can’t cause a miscarriage. But things that can include drinking two or more cups of coffee a day, getting an STI, or gum disease.
2. Birth defects
For every 100 babies born in the U.S., about 97 of them don’t have a major birth defect. Many birth defects are minor or very treatable.
Experts advise you to act like you’re pregnant as soon as you decide you want a child. That’s because many birth defects may happen as early as a week or two after you miss your period! Make sure to take folic acid so you can reduce the risk of defects, stop drinking alcohol, eat a healthy diet, and stop smoking.
3. Baby being born prematurely
As anxiety-provoking as pre-term birth is, the majority of babies in the U.S. are born after 37 weeks. The risk factors for preterm birth include being pregnant with multiples, having had a previous premature delivery, and certain uterine or cervical deformities.
Try to keep your weight at a healthy level and make sure your blood pressure and blood sugar levels are normal. Don’t smoke, drink, or use drugs, because they’re all associated with prematurity. Get prenatal care and all the needed immunizations.
4. Labor pain
We’re not here to tell you that labor doesn’t hurt, but you have lots of pain options. If you’re the type that wants to avoid medications, you might try a water birth, using relaxation techniques, and change positions during labor.
If you’re worried about the risks of using pain meds, know that a modern epidural is safe. And, there’s no evidence that getting an epidural will increase the chance of having to get a C-section.
If you’re hoping for a natural birth, a birthing coach or doula can help you by telling you to breathe, giving reassurance, and talking you through the stages of labor. Sign up for a childbirth course, so you can learn what to expect and reduce your anxiety. And check out our article, 10 Ways to Prep for Labor and Delivery.
5. Breastfeeding
Many women say that breastfeeding was “the hardest thing in the world.” Actually, around 90% of women successfully breastfeed, when they have support, patience, and realistic expectations. It takes two or three weeks before you and your baby really get to know each other, and your milk production matches her needs, so be patient.
You could visit a breastfeeding support group before your baby is born. Also, consider having a doula or lactation counselor on reserve for expert advice just in case.
6. Losing the baby weight
Stick to the guidelines for weight gain during pregnancy, and you’ll have an easier time losing it later.
Stay active during your pregnancy. And as soon as you get the go-ahead from your doctor after giving birth, start exercising again. Also, breastfeeding helps!
7. Getting to the hospital on time
In real life, delivering on the bathroom floor is rare. If this is your first baby, you’ll have plenty of time. From the time you’re at 4cm dilated, you have about 6 hours until the first stage of labor.
If you had a fast labor before, or you live far away from the hospital, check in with your doctor or midwife sooner rather than later.
Remember, we’re not medical professionals. So, if you feel like you have a real cause for concern, talk to your OB-GYN.
Being pregnant can be both magical and scary. A fetus develops into a full-fledged, kicking, wiggling baby. But at the same time, everyone from your great aunt to the stranger at the grocery store is giving you their unsolicited advice.
It’s hard to separate old wives’ tales from fact. So, here are 7 things you definitely shouldn’t do when you’re pregnant, and why:
- Don’t travel
There’s the packing, then the mad scramble to get everything you forgot to pack. You’re either cooped up in a plane or a car, and you’ll have to get up to pee every 10 minutes, bothering everyone who isn’t pregnant. When you get to your destination, chances are there won’t be nearly enough pillows (see #3), and new smells everywhere may make you nauseous. Your best bet is to stay home if you can, with your own safe pillow nest. - Don’t move furniture
Since there aren’t any safe limits which can be medically recommended for moving furniture while you’re pregnant, your best bet is to avoid it. - Don’t hold back on the pillows
You’ll probably come to find that it’s difficult to get comfy enough to sleep while you’re pregnant. A good idea is to use lots of pillows! You could use two up at your head, one at your side, and one between your legs to help with lower back pain. Or, you can get one of those sweet C-shaped pillows custom-designed for moms-to-be. Here’s a link to a great one: Leachco Snoogle Total Body Pillow. - Don’t worry about stretch marks
You’ll probably get them, and then have a good cry about them. Your body is stretching to make room for your baby, so there will be stretch marks. They will fade, or they’ll look like tiger stripes. So, don’t stress! - Don’t bring home a new pet
When you’re pregnant, you don’t have the ability or the time to potty train a puppy. If you do, the dog’s first few weeks in the house will be full of upheaval which isn’t fair to him, to you, or to your new baby. - Don’t skip having a baby shower
You’ll discover that there are baby products out there that you need, but you never knew existed (this goes especially to first-time moms!) Plus, it’s an opportunity for those who love you to gift you these products. Baby stuff is expensive, and every present means something you won’t have to buy. - Don’t be too attached to your birth plan
It’s important to be flexible with your birth plan because it’s impossible to predict what will happen. Also, staying flexible will make your labor less stressful for you.
It’s common for you to be stressed out or afraid about your labor and delivery. Many women are scared of the pain of childbirth.
What you can do that will really help is to attend childbirth classes, held at your local hospital. The instructor is usually an experienced health professional, and they’ll guide you through each step of labor, what to expect, and methods for relaxation during labor. Lots of the relaxation techniques involve breathing methods of some sort-it’s important to breathe as best you can; do not allow yourself to get frantic.
If you’re freaked out about the process, don’t watch shows or visit sites that scare you and make you feel anxious. “Reality shows” about labor and delivery mostly focus on the scary and extreme, on things that rarely happen. A great bulk of births are healthy and normal. And, don’t listen to people who will tell you scary stories of their experience. Everybody’s story is different, so don’t listen to one person and think that’s going to happen to you.
To have a relaxed birth, it’s good to find ways to relax when you’re pregnant. Here are some great ways to bring some relaxation into your life:
- Go for a walk with a friend
- Playing your favorite music
- Reading a magazine
- Dinner out
- Starting a hobby like scrapbooking, knitting, or crocheting
- Attending a pre-natal yoga class
- Baking and eating something sweet
- Take a long, warm bath
