Benefits of staying active in late pregnancy

There are many benefits to staying active throughout your pregnancy.  Women who exercise regularly report a  reduction in back pain, have improved circulation and experience less swelling (edema).  They also reduce their risk of high blood pressure and gestational diabetes.  Women who are physically fit also report having shorter and easier labour.

Have you ever wondered why that is?  

Well, for starters a woman who is physically fit handles the physical demands of labour better because she is stronger and has improved endurance.  Active women may also experience shorter labours because the baby us in the optimal position for labour and birth.  If the baby is aligned well in the mothers pelvis contractions are more effective and labour will progress more quickly.  

Towards the end of your pregnancy you may be less inclined to want to exercise and prefer to come home after work to lie down and rest on the couch instead.   Considering the amount of time most of us spend sitting, either at a desk or in a car, lying down for hours at night may not be the best idea.  

Limiting the amount of time a pregnant woman spends in supine or semi-reclining positions can reduce the likelihood of a baby becoming posterior (OP baby's occur in between 10-20% of all pregnancies).  A woman who has an OP baby tends to report higher instances of back pain, back labour, and may experience longer labours because the position of the baby does not allow for even or consistent pressure on the cervix.  Most babies, even those who are persistently OP will eventually realign themselves into position during labour and birth, but the labour experience may be longer and more painful than what you were hoping for.   

So as tempting as it may be to recline on your couch and relax with your feet up after a day at the office, consider adding in these positions into your daily routine instead to encourage what is known as Optimal Fetal Positioning (Sutton& Scott)

• Spend time sitting on a birth ball (stability ball)
• Watch T.V.  in a hands and knees position, add in pelvic rocking (Cat/Cow) and/or swaying of hips
• When standing, lean forward resting your hands against a table or a counter
• Avoid crossing your legs, which narrows your pelvis and doesn't allow your baby to turn
• Avoid lying down with your legs up
• Sleep on your left side
• Yoga postures like the tailor sit or cobbler are restful and helpful positions
• When you do sit on a chair keep your knees lower than your pelvis and your trunk slightly forward

Whenever possible, continue with light to moderate exercise like walking, yoga and swimming.  You may have an easier labour because of it!