Here are some of the common signs of labor.
Nesting:
Many women begin to “nest” right before they go into labor. Nesting is a word used to describe preparing your baby’s nest. You may feel the need to get your house super clean or perhaps you may start cooking lots of freezer meals.Dropping or lightening: As your baby descends into your pelvis you may notice that your baby’s position has dropped. Sometimes this is obvious and other times you won’t notice this at all.
Cramping or Pelvic pressure:
You may notice menstrual like cramping or achiness or you may sense more pressure in your pelvic area. Some women describe this feeling as if their baby feels like she might “fall out.”Cervical dilation or effacement: As your body prepares to give birth your cervix will begin to thin out and dilate. Your doctor may begin doing cervical checks at the end of your pregnancy. Cervical effacement and dilation are a good indicator that labor might start soon.Mucous plug or bloody show: The mucous plug seals the entrance to your cervix. You may lose your mucous plug a little at a time or all at once. Some women lose their mucous plug weeks before labor starts. If you notice that you have lost your mucous plug or if you see mucous tinged with blood this may be a sign that labor may start soon. Blood tinged mucous is called a bloody show.
Many women have a bloody show shortly before labor begins.Contractions:
At the start of labor you may have contractions that are ten to fifteen minutes apart. As your labor progresses your contractions will become more regular and closer together. You may be advised to call your doctor once your contractions are five minutes apart; however, you will want to consult your doctor for specific instructions on when to head to the hospital.Water breaking: If your water breaks you may feel a “pop” followed by a gush of water or you may just feel a small trickle. Some women even feel like they have urinated. If you think your water has broken call your doctor right away.
Real Labor or False Labor
False labor is a word used to describe symptoms that feel like real labor but are not. It is sometimes difficult to tell the difference between real labor and false labor. Surprisingly, it is sometimes even more difficult for moms who have had a baby before to tell when they are in labor. You may have more Braxton Hicks contractions with each pregnancy and it may become difficult to tell the difference between Braxon Hicks and the real thing.
Here are some of the differences between false labor and real labor.
How far apart are your contractions?
Real labor contractions: occur at regular intervals and get progressively closer together over time.
False labor contractions: do not occur at regular intervals. For example, you might have two or three contractions that are five minutes apart then not have another one for thirty minutes, then have the next one in ten minutes, then not another for thirty minutes. False labor contractions do not get progressively closer together.How intense or painful are your contractions?
Real labor contractions: Real labor contractions may be difficult to breathe through, become stronger and more intense over time, and you may feel pelvic pressure with each contraction.
False labor contractions: Although false labor contractions may be painful, they usually do not get progressively worse. You may have a contraction or two that is painful followed by contractions that just feel like tightening of your abdomen.
Do your contractions improve with change of position or drinking fluids?Real labor contractions: If you are having real labor contractions changing positions or drinking plenty of fluids will not make them go away.False labor contractions: Dehydration can lead to false labor contractions. If you notice that you are having contractions, drink a large glass of water and see if they improve. Changing positions will also help to relieve Braxton Hicks contractions.What if you are not sure how to describe your contractions?If you are not sure if your contractions are more like Braxton Hicks contractions or real contractions it is always best to contact your doctor.
Sunday, September 21, 2008
Saturday, September 20, 2008
BIRTH POSITION
Why not labour in bed?
It is only usual for women to labour and give birth lying down in the affluent countries of the West. If you think about it, lying down really doesn't make much sense. If the mother is upright, gravity pushes the baby's head down onto the cervix (neck of the womb) to help the cervix dilate and then assists the baby's progress through the pelvis. And many women find that lying down, even for just a few minutes while you have an internal examination, can be very uncomfortable. Research, though limited, has shown that women who remain mobile during labour have shorter labours and fewer drugs for pain relief than those who take to their beds.
Best positions for labour
When your labour starts, you'll probably feel quite restless. You'll want to be moving around and keeping busy. Just take care that you don't get over-tired before your labour is properly underway. Make yourself have little rests, in a chair or lying down. If your contractions start at night, try to stay in bed and relax for as long as possible. As contractions get stronger, you'll need to concentrate on them, focussing on what is happening to your body and your baby, and practising your breathing and relaxation exercises. Now is the time to choose a position that you find best helps you to cope with your contractions. You could: • Lean onto a work surface or the back of a chair • Put your arms round your partner's neck or waist and lean on him/her • Lean onto the bed in the delivery room (with the height adjusted for your comfort) or a window-sill • Kneel on a large cushion or pillow on the floor and lean forwards onto the seat of a chair • Sit astride a chair, resting on a pillow placed across the top • Sit on the toilet, leaning forwards, or sit astride, leaning onto the cistern • Go onto all fours • Kneel on one leg with the other bent. Don't forget to rock your hips backwards and forwards or in a circle to help your baby through your pelvis and to comfort yourself.
Changing position
All of these are useful positions for making your contractions efficient, and helping you feel in control. If you find you want to change position as your labour progresses, you may need to ask your birth companion and/or midwife to help you. Their job is to keep you mobile and make you comfy with pillows and cushions wherever you choose to be. When you are in very strong labour, you will probably find that you don't want to move around a great deal. You'll need all your strength simply to cope with each contraction as it comes along. Don't worry: you will naturally find the position that suits you best. Just keep rocking, leaning forwards during contractions and straightening up in between. If you feel it helps you cope, ask your birth companion or midwife to massage your back with each contraction. If you get really tired and bed seems like the best place to be, lie down on your left hand side - rather than propped up on your back, which stops your pelvis being able to open effectively. Lying on your left side is much better for your baby than lying on your back because he gets more oxygen, and the contractions are still effective in this position. If you feel rested after a little while, push yourself up with your hands into a sitting position and get up again.
It is only usual for women to labour and give birth lying down in the affluent countries of the West. If you think about it, lying down really doesn't make much sense. If the mother is upright, gravity pushes the baby's head down onto the cervix (neck of the womb) to help the cervix dilate and then assists the baby's progress through the pelvis. And many women find that lying down, even for just a few minutes while you have an internal examination, can be very uncomfortable. Research, though limited, has shown that women who remain mobile during labour have shorter labours and fewer drugs for pain relief than those who take to their beds.
Best positions for labour
When your labour starts, you'll probably feel quite restless. You'll want to be moving around and keeping busy. Just take care that you don't get over-tired before your labour is properly underway. Make yourself have little rests, in a chair or lying down. If your contractions start at night, try to stay in bed and relax for as long as possible. As contractions get stronger, you'll need to concentrate on them, focussing on what is happening to your body and your baby, and practising your breathing and relaxation exercises. Now is the time to choose a position that you find best helps you to cope with your contractions. You could: • Lean onto a work surface or the back of a chair • Put your arms round your partner's neck or waist and lean on him/her • Lean onto the bed in the delivery room (with the height adjusted for your comfort) or a window-sill • Kneel on a large cushion or pillow on the floor and lean forwards onto the seat of a chair • Sit astride a chair, resting on a pillow placed across the top • Sit on the toilet, leaning forwards, or sit astride, leaning onto the cistern • Go onto all fours • Kneel on one leg with the other bent. Don't forget to rock your hips backwards and forwards or in a circle to help your baby through your pelvis and to comfort yourself.
Changing position
All of these are useful positions for making your contractions efficient, and helping you feel in control. If you find you want to change position as your labour progresses, you may need to ask your birth companion and/or midwife to help you. Their job is to keep you mobile and make you comfy with pillows and cushions wherever you choose to be. When you are in very strong labour, you will probably find that you don't want to move around a great deal. You'll need all your strength simply to cope with each contraction as it comes along. Don't worry: you will naturally find the position that suits you best. Just keep rocking, leaning forwards during contractions and straightening up in between. If you feel it helps you cope, ask your birth companion or midwife to massage your back with each contraction. If you get really tired and bed seems like the best place to be, lie down on your left hand side - rather than propped up on your back, which stops your pelvis being able to open effectively. Lying on your left side is much better for your baby than lying on your back because he gets more oxygen, and the contractions are still effective in this position. If you feel rested after a little while, push yourself up with your hands into a sitting position and get up again.
Positions for backache labours
If you have backache in between as well as during contractions, your baby might be in a posterior position. You'll find labour very hard to cope with unless you get the weight of the baby off your spine. To do this, take up an all-fours position with pillows under your knees and hands to keep yourself comfortable. If you find that the blood is rushing to your head, try resting your head, shoulders and forearms on a birth ball so that your head isn't hanging down. (Go to the Active Birth Centre website for more details).
Positions for pushing
Your baby will find it easier to be born if you are in an upright position because you will be able to bear down more efficiently. The combination of the muscular action of the womb, your pushing efforts and gravity is a powerful one. If the midwife prefers you to give birth on the bed, kneel on the mattress and lean against a large pile of pillows placed at the top end. Or put your arms round your partner's neck as he stands at the bedside. If your midwife is happy for you to give birth on the floor, try kneeling. When the time comes for your baby's head to be born, all fours is an excellent position. Because gravity is not so effective in this position, your baby's head is able to emerge very gently from the vagina, reducing your risk of tearing. The squatting position has also been shown to increase the outlet through the pelvis compared to lying in a supine position, so it is a good one to try if you have been pushing for a while without much progress.
What about birthing stools?
A birthing chair or stool does help you to keep upright while you're pushing. They've certainly been used for centuries in all parts of the world. Some research shows that they tend to lead to the mother losing more blood, perhaps because the pressure from the chair on her bottom and thighs makes the blood pool there. However, other experts think the apparently increased blood loss is simply due to the fact that it's easier to collect and measure the blood when the woman is sitting on a stool!.
Positions for not pushing
Just occasionally, the neck of the womb doesn't open up evenly, leaving a "lip" of cervix round your baby's head. You may feel ready to push but your midwife will ask you not to until your cervix is fully dilated. It can be incredibly difficult not to push when nature is telling you to. Try going into a knee-chest position with your face on the floor and your bottom in the air and "panting" through your contractions. It's not elegant, but it does tip the baby off the cervix and should reduce your desire to push. If you simply have to push - go for it! There isn't any research to say that if you really feel you have to push, you shouldn't do so.
What if I have an epidural?
You'll have to stay in bed if the epidural has made you completely numb from the waist downwards. If you have some sensation left and can still move around a little, try sitting in a chair with your knees wide apart and leaning forward with every contraction. If you have to stay in bed, make sure that you have sufficient pillows in the small of your back to push you over onto your side. When you're ready to push, stay on your left side and ask your partner to hold your top leg up with each contraction. Avoid lying flat on your back - in this position, your baby's oxygen supply is reduced.
Birth PositionsWe are going to cover some of the birth positions you might want to try during labor. One of the most common positions is the semi-sitting position. If you are giving birth at a hospital this may be the only position that will be suggested to you; however, there are many different positions you can try. Be sure to let your doctor or hospital staff know if you would like to try your own birth positions.
Here are some common birth positions.
- Semi-sitting: The semi-sitting position is a comfortable position for mom. There is some use of gravity with this position. It is a convenient position for hospital staff and can be used in a hospital bed. This is also a good position for moms that have an epidural.
Lithotomy position: This position, not as popular as it used to be, has mom lying on her back with her buttocks close to the edge of the bed and her legs in stirrups. - The lithotomy position used to be the standard position for childbirth and in some hospitals it still is. However, this is not the best position for giving birth. Mom is working against gravity. Tearing is more common, as well as the need for episiotomies. Also with mom lying on her back all of the major blood vessels are compressed. As you know from earlier in your pregnancy, lying on your back for too long can decrease circulation to your heart and baby.
- Standing or leaning: Standing or leaning position uses gravity to help baby descend in the birth canal. Using this position along with walking may help speed up labor. Leaning against something may make this position more comfortable. You can also have your partner massage your back using this position which may help ease some of the pain or comfort you during contractions. This position may be more challenging for hospital staff. Because you are standing, it is difficult to check your progress or to see baby’s head crowning, for example. If you are giving birth at a hospital, your doctor or midwife may prefer this position for labor but not for actual birth.
- Sitting or sitting backwards in a chair: Sitting, sitting backwards, or sitting on the toilet can be good positions to use during labor. The sitting position works with gravity and is comfortable for mom. Sitting on the toilet is also good. Sitting on the toilet is familiar to mom and may feel more natural to mom. Mom can also use a birth ball in this position and her partner can massage her back to help comfort her while she is sitting.
- Squatting: Squatting also uses gravity. Squatting is a natural position and it helps to open your pelvis as you squat. With your pelvis more open, it may be easier to push baby out. Squatting requires some balance and may be easier to do with support. If you get tired using this position you can rotate to the leaning/standing position to rest.
- Kneeling on all fours: This position is comfortable for mom. This position is good for back labor as it takes pressure off of your back. You may also be moved to this position if your baby has bradycardia (low heart rate) because this position increases placental and umbilical blood flow. This is also a good position for delivering a big baby
WATER BIRTH
Water has long been used by women to ease the discomforts of labor. Whether standing in a shower, sitting in your own bathtub at home, or fully reclining in an large tub built just for laboring, many women find instant relief of their labor discomfort from the use of water. Their relaxed bodies release fewer stress hormones and their labors proceed more quickly and easily, with less discomfort. No wonder that the idea of water immersion is so appealing to many women. To clients who wish to take advantage of this option for their birth, the one obvious need is the tub. If the client has a deep tub, such as a Jacuzzi, in her home, this is an ideal option for her. Use of a standard bathtub or shower may be sufficient, but most women find that the greatest degree of relaxation is achieved if the belly can be submerged as fully as possible. For clients who want to have the deeperwater available but do not have a built-in Jacuzzi-type tub, I will assist them infinding a tub to rent or purchase. There are now several low cost tubs available, costing only $40. You may enter the tub at any time during active labor, although waiting until you are dilated to about 4 cms is recommended. Often, the relaxation afforded by the warm water will allow you to dilate more quickly and easily, resulting in a shorter, more comfortable labor.
Water birth benefits
- Warm water is relaxing.
- Tensing up during contractions can make the contractions more painful.
- Water helps mom to relax making contractions more bearable.
- Warm water softens the vaginal area, helping it to be more elastic and stretch easier.
- This may help to prevent tearing of the perineum and also may help mom to push more effectively.
- You are more buoyant in the water making it easier to change positions during labor.
- Giving birth in the water gives mom a little more privacy. Because you are in the tub, there won’t be nurses and medical staff peering directly at your intimate anatomy the entire time you are trying to give birth.
- Baby is surrounded by water inside the womb your entire pregnancy. Giving birth in the water may provide baby with a more gentle transition into the world. Water birth risks
Even though water births are becoming more common, the ACOG does not feel there is enough information on water birth to call the practice safe. Talk with your physician about any of your questions or concerns regarding water birth.
Water birth risks
Even though water births are becoming more common, the ACOG does not feel there is enough information on water birth to call the practice safe. Talk with your physician about any of your questions or concerns regarding water birth.
CONSIDERATIONS FOR TUB USE & PLACEMENT:
- Location of electrical outlets
- Size and temperature-setting of hot water heater
- Sturdiness of flooring where tub will be placed
- Availability of ample bath towels
- Ability to protect flooring under tub
- Easy access to out-of-tub birthing/recovery area (bed, mattress onfloor, etc)
- Proximity to bathroom (true for all births!)
Laboring in the water is almost always possible and usually very helpful. If, as partof a homebirth plan, it is also your intention to give birth in the water, I amcomfortable with this as a goal and willing to do my best to help you achieve it.However, like anything else in a birth plan, this needs to be flexible; if events occurduring your labor that contraindicate water birthing, you must be willing to follow thecourse of action that is best for you and your baby, even if this means birthingoutside the tub. -->
EXERCISING DURING PREGNANCY
Although you may not feel like running a marathon, most women benefit greatly from exercising throughout their pregnancies. But during that time, you'll need to discuss your exercise plans with your doctor or other health care provider early on and make a few adjustments to your normal exercise routine. The level of exercise recommended will depend, in part, on your level of pre-pregnancy fitness.
Benefits of Exercising During Pregnancy
No doubt about it, exercise is a big plus for both you and your baby (if complications don't limit your ability to exercise throughout your pregnancy). It can help you:
feel better. At a time when you wonder if this strange body can possibly be yours, exercise can increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphins (naturally occurring chemicals in your brain), appropriate exercise can:
relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs
reduce constipation by accelerating movement in your intestine
prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating fluid in your joints
help you sleep better by relieving the stress and anxiety that might make you restless at night
look better. Exercise increases the blood flow to your skin, giving you a healthy glow.
prepare you and your body for birth. Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
regain your pre-pregnancy body more quickly. You'll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don't expect or try to lose weight by exercising while you're pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy.
What's a Safe Exercise Plan During Pregnancy?
It depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them. If you weren't fit before you became pregnant, don't give up! Begin slowly and build gradually as you become stronger. Whatever your fitness level, you should talk to your doctor about exercising while you're pregnant.
Discuss any concerns you have with your doctor. You may need to limit your exercise if you have:
pregnancy-induced high blood pressure
early contractions
vaginal bleeding
premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early
Exercises to Try
That depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, Pilates, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability or the feeling of weightlessness). Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.
Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.
If you were a runner before you were pregnant, in many cases, you can continue running during your pregnancy, although you may have to modify your routine.
Whatever type of exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester.
Your energy level may also vary greatly from day to day. And as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in more air (and the oxygen it contains) when you exercise. If your body says, "Stop!" — stop!
Your body is signaling that it's had enough if you feel:
fatigue
dizziness
heart palpitations (your heart pounding in your chest)
shortness of breath
pain in your back or pelvis
And if you can't talk while you're exercising, you're doing it too strenuously.
It also isn't good for your baby if you become overheated because temperatures greater than 102.6° Fahrenheit (39° Celsius) could cause problems with the developing fetus — especially in the first trimester — which can potentially lead to birth defects. So don't overdo exercise on hot days.
When the weather is hot, try to avoid exercising outside during the hottest part of the day (from about 10 AM to 3 PM) or exercise in an air-conditioned place. Also remember that swimming makes it more difficult for you to notice your body heating up because the water makes you feel cooler.
Exercises to Avoid
Most doctors recommend that pregnant women avoid exercises after the first trimester that require them to lie flat on their backs.
Unless your doctor tells you otherwise, it's also wise to avoid any activities that include:
bouncing
jarring (anything that would cause a lot of up and down movement)
leaping
a sudden change of direction
a risk of abdominal injury
Typical limitations include contact sports, downhill skiing, scuba diving, and horseback riding because of the risk of injury they pose.
Although some doctors say step aerobics workouts are acceptable if you can lower the height of your step as your pregnancy progresses, others caution that a changing center of gravity makes falls much more likely. If you do choose to do aerobics, just make sure to avoid becoming extremely winded or exercising to the point of exhaustion.
And check with your doctor if you experience any of these warning signs during any type of exercise:
vaginal bleeding
unusual pain
dizziness or lightheadedness
unusual shortness of breath
racing heartbeat or chest pain
fluid leaking from your vagina
uterine contractions
Kegel Exercises
Although the effects of Kegel exercises can't be seen from the outside, some women use them to reduce incontinence (the leakage of urine) caused by the weight of the baby on their bladder. Kegels help to strengthen the "pelvic floor muscles" (the muscles that aid in controlling urination).
Kegels are easy, and you can do them any time you have a few seconds — sitting in your car, at your desk, or standing in line at the store. No one will even know you're doing them!
To find the correct muscles, pretend you're trying to stop urinating. Squeeze those muscles for a few seconds, then relax. You're using the correct muscles if you feel a pull. Or place a finger inside your vagina and feel it tighten when you squeeze. Your doctor can also help you identify the correct muscles.
A few things to keep in mind when you're doing Kegel exercises:
Don't tighten other muscles (stomach or legs, for example) at the same time. You want to focus on the muscles you're exercising.
Don't hold your breath while you do them because it's important that your body and muscles continue to receive oxygen while you do any type of exercise.
Don't regularly do Kegels by stopping and starting your flow of urine while you're actually going to the bathroom, as this can lead to incomplete emptying of your bladder, which increases the risk of urinary tract infections.
Getting Started
Always talk to your doctor before beginning any exercise program. Once you're ready to get going:
Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.
Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.
Drink plenty of water to avoid overheating and dehydration.
Skip your exercises if you're sick.
Opt for a walk in an air-conditioned mall on hot, humid days.
Above all, listen to your body.
Reviewed by: Elana Pearl Ben-Joseph, MDDate reviewed: October 2007
Benefits of Exercising During Pregnancy
No doubt about it, exercise is a big plus for both you and your baby (if complications don't limit your ability to exercise throughout your pregnancy). It can help you:
feel better. At a time when you wonder if this strange body can possibly be yours, exercise can increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphins (naturally occurring chemicals in your brain), appropriate exercise can:
relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs
reduce constipation by accelerating movement in your intestine
prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating fluid in your joints
help you sleep better by relieving the stress and anxiety that might make you restless at night
look better. Exercise increases the blood flow to your skin, giving you a healthy glow.
prepare you and your body for birth. Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
regain your pre-pregnancy body more quickly. You'll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don't expect or try to lose weight by exercising while you're pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy.
What's a Safe Exercise Plan During Pregnancy?
It depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them. If you weren't fit before you became pregnant, don't give up! Begin slowly and build gradually as you become stronger. Whatever your fitness level, you should talk to your doctor about exercising while you're pregnant.
Discuss any concerns you have with your doctor. You may need to limit your exercise if you have:
pregnancy-induced high blood pressure
early contractions
vaginal bleeding
premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early
Exercises to Try
That depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, Pilates, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability or the feeling of weightlessness). Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.
Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.
If you were a runner before you were pregnant, in many cases, you can continue running during your pregnancy, although you may have to modify your routine.
Whatever type of exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester.
Your energy level may also vary greatly from day to day. And as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in more air (and the oxygen it contains) when you exercise. If your body says, "Stop!" — stop!
Your body is signaling that it's had enough if you feel:
fatigue
dizziness
heart palpitations (your heart pounding in your chest)
shortness of breath
pain in your back or pelvis
And if you can't talk while you're exercising, you're doing it too strenuously.
It also isn't good for your baby if you become overheated because temperatures greater than 102.6° Fahrenheit (39° Celsius) could cause problems with the developing fetus — especially in the first trimester — which can potentially lead to birth defects. So don't overdo exercise on hot days.
When the weather is hot, try to avoid exercising outside during the hottest part of the day (from about 10 AM to 3 PM) or exercise in an air-conditioned place. Also remember that swimming makes it more difficult for you to notice your body heating up because the water makes you feel cooler.
Exercises to Avoid
Most doctors recommend that pregnant women avoid exercises after the first trimester that require them to lie flat on their backs.
Unless your doctor tells you otherwise, it's also wise to avoid any activities that include:
bouncing
jarring (anything that would cause a lot of up and down movement)
leaping
a sudden change of direction
a risk of abdominal injury
Typical limitations include contact sports, downhill skiing, scuba diving, and horseback riding because of the risk of injury they pose.
Although some doctors say step aerobics workouts are acceptable if you can lower the height of your step as your pregnancy progresses, others caution that a changing center of gravity makes falls much more likely. If you do choose to do aerobics, just make sure to avoid becoming extremely winded or exercising to the point of exhaustion.
And check with your doctor if you experience any of these warning signs during any type of exercise:
vaginal bleeding
unusual pain
dizziness or lightheadedness
unusual shortness of breath
racing heartbeat or chest pain
fluid leaking from your vagina
uterine contractions
Kegel Exercises
Although the effects of Kegel exercises can't be seen from the outside, some women use them to reduce incontinence (the leakage of urine) caused by the weight of the baby on their bladder. Kegels help to strengthen the "pelvic floor muscles" (the muscles that aid in controlling urination).
Kegels are easy, and you can do them any time you have a few seconds — sitting in your car, at your desk, or standing in line at the store. No one will even know you're doing them!
To find the correct muscles, pretend you're trying to stop urinating. Squeeze those muscles for a few seconds, then relax. You're using the correct muscles if you feel a pull. Or place a finger inside your vagina and feel it tighten when you squeeze. Your doctor can also help you identify the correct muscles.
A few things to keep in mind when you're doing Kegel exercises:
Don't tighten other muscles (stomach or legs, for example) at the same time. You want to focus on the muscles you're exercising.
Don't hold your breath while you do them because it's important that your body and muscles continue to receive oxygen while you do any type of exercise.
Don't regularly do Kegels by stopping and starting your flow of urine while you're actually going to the bathroom, as this can lead to incomplete emptying of your bladder, which increases the risk of urinary tract infections.
Getting Started
Always talk to your doctor before beginning any exercise program. Once you're ready to get going:
Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.
Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.
Drink plenty of water to avoid overheating and dehydration.
Skip your exercises if you're sick.
Opt for a walk in an air-conditioned mall on hot, humid days.
Above all, listen to your body.
Reviewed by: Elana Pearl Ben-Joseph, MDDate reviewed: October 2007
PREGNANCY PROCESS IN 9 MONTH
Normal Course Of PregnancyPregnancy is exciting, but it is also a time of waiting. The events of pregnancy progress at their own pace and in their own time. No one can rush the process. In the beginning, cells simply divide. By the end of 3 months, organs have developed. During the last 6 months of pregnancy organ systems continue to refine themselves, but specialization of cells and growth in size become the main thrust of the process underway. At the end of nine months the incredible events are complete. A child is born.
The fertilized egg multiplies into many cells. Some cells develop into the embryo and some cells develop into the placenta. About 8 days after fertilization the embryo will attach to the uterine lining.The embryo is only 1/8 inch long by the end of this first month, but has already begun to develop the early stages of a heart, liver and digestive system. Tiny buds form which will later develop into arms and legs.
All of the major organs are forming. The embryo's heart is pumping blood. The head is relatively large compared to the rest of the body and brain development is well underway. The eyes are distinctly visible. The hands and feet look like little scalloped paddles at this early stage.By the end of the second month the embryo is a little over an inch long.
The embryo is now called a fetus. Kidneys are producing urine which the fetus excretes into the amniotic fluid. The amniotic fluid is cleansed via the umbilical cord then out through the mother.Bone is replacing cartilage, and muscles are developing. Fingers, toes and eyelids have formed. Testicles have formed in boys and ovaries in girls.By the end of the third month the fetus is about 2 1/2 - 3 inches long and weighs about 1/2 ounce.
All organs have developed. The fetus just needs time to grow and mature. Beneath the gums, teeth are forming. Fine hair begins to grow all over the body. Fingernails form. The baby sucks and swallows.The baby actively kicks its legs and moves its arms, but not with enough strength for the mother to be able to feel the movement.By the end of the fourth month the baby is 5-6 inches long and weighs 3-4 ounces. The uterus is now about four inches in diameter and the mothers tummy may show a slight bulge.
The baby has been busy growing and is now big enough for the mother to feel her fetus moving about inside of her. A thumb may find its way to the baby's mouth for sucking. Hair is growing on the head.The baby can hear muffled sounds. A protective fatty substance called vernix covers the baby's skin.By the end of the fifth month the baby is 8-10 inches long and weighs 8-12 ounces. Still under one pound!
Finger prints are visible. The eyelids will part for the first time this month and the eyes will open. The lungs begin to mature, getting ready for a healthy first breath.Bones are hardening as calcium deposits. The baby's movements become more vigorous. Until now, no body fat has accumulated, that occurs mostly in the third trimester.The baby has reached a length of nearly 11-12 inches and weighs about 1 1/2 pounds.
The brain is enlarging. Body fat is accumulating. There is less room for the baby to move around now. Taste buds are forming and the baby's senses are becoming more acute. The baby hears the voices of those nearby.By the end of the seventh month the baby could have a good chance of survival if born prematurely, but would require intensive medical care.The length has reached about 13-15 inches, and the baby now weighs close to 2 1/2 to 3 pounds.
The lungs are maturing further. Continued rapid growth is occurring. Kicks may be visible by watching the mothers abdomen move. The baby occasionally gets the hiccups.If delivered prematurely, the baby has an excellent chance of survival.The baby is about 16-18 inches long now and weighs 4-5 pounds.
The baby deposits body fat at a rate of nearly 1/2 ounce per day. The lungs are mature. In these tight quarters the baby may seem a little less active.The normal position for the baby to be in as it prepares for birth is head down and facing the mothers back. The head engages in mother's pelvis. Mother carries the baby lower, making it easier for the mother to breath.At birth the average baby weighs 7-1/2 pounds, but weight can vary between 6 to 9 pounds. Average length is 17 to 22 inches.
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