Exercise During Pregnancy: Preparing for Labor & Postpartum Weight Management

Question
Hi,

I'm 30 years old and 4 months pregnant with my second child. My first
pregnancy went great, except that during the third trimester I gained a lot of
weight and had a 22 hour labor! I normally weigh 120 lbs and am 5'3'', so I
look fit, although I don't workout (except to chase my 15 month old all over!).
I'm wondering if: 1. exercise during pregnancy can help make labor easier
and shorter and 2. what type of exercise would you recommend I do to help
me keep the extra weight off and really help me with the second labor, as the
first one was difficult.

Thanks!

Answer
Very fit, athletic women, tend to have shorter first and second stage labors, but it is not a hard and fast rule.

Second labors tend to be shorter than first labors, so the odds are very good that your next delivery won't take 22 hours again.

Since you are not acclimated to regular exercise, you can start fitness walking. This type of moderate level aerobic exercise will also help prevent excessive weight gain. Try to get a minimum of 30 minutes of moderate exercise on most days of the week. This will provide numerous health benefits to both you and your developing baby.

After twenty weeks or so, you can also join a prenatal yoga or fitness class. Many women also enjoy aqua aerobics and swimming in the last half of pregnancy because your baby will float and this takes the pressure off your lower back.

To aid in labor, strengthen your Transverse Abdominis, the deepest layer of your abdominal wall. For two safe pregnancy exercises that work this muscle go to: http://befitmom.com/strength_training.html
and scroll down to the bottom of the page.

To prevent gaining too much weight, only eat an additional 300 calories per day over your basal metabolism. Eating for two is a myth. Mathematically, it works out to eating for about 1.2, which is not a large increase.

Maternal health is the same as fetal health. Don't eat any junk foods, or foods that are high in saturated fats and trans fats and avoid simple sugars, desserts, soda, and simple carbohydrates like white bread.